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Blog > Cycling (road) > JoC > Dandenongs - Silvan or the Wall  Add to Favourites | ||||
JoC  30th Apr 2011 - 06:45  0 Comments |
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| Went out to ferntree gully then Kallista, Monbulk, the wall to Olinda, then down and up the 1 in 20, back via Canterbury Rd.
Av cadence for ride 78 The Wall - 12.2kh, 147bpm, 73rpm 1 in 20 - 21.18, 17.2kh, 144bpm, 76rpm Massive PB on 1 in 20, felt great even tho throat still sore | ||||
| Blog > Swimming > Jen McGowan > program swim Add to Favourites | ||||
Jen McGowan  29th Apr 2011 - 16:25 0 Comments |
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| Blog > Gym > JoC > Legs weights/ rehab Add to Favourites | ||||
JoC 29th Apr 2011 - 08:00 0 Comments |
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| Blog > Swimming > JoC > Squad Main Add to Favourites | ||||
JoC 29th Apr 2011 - 06:00 0 Comments |
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| Warm up was 5x 300m of various combos then 5x 50 fins, 25 fly kick underwater, 25 swim
600 fins as 25sprint: 75 easy Main set was 8x 150 as 75 mod on 1.20, 50 build on 55, 25 sprint on 30 I only did 2 then got out, didn't want to overdo it | ||||
| Blog > Cycling (road) > Jen McGowan > Spin class Add to Favourites | ||||
Jen McGowan 28th Apr 2011 - 17:35 0 Comments |
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| Blog > Swimming > Jen McGowan > swim before work.. Add to Favourites | ||||
Jen McGowan 28th Apr 2011 - 05:45 0 Comments |
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| Blog > Cycling (road) > Jen McGowan > wind trainer session Add to Favourites | ||||
Jen McGowan 27th Apr 2011 - 18:16 0 Comments |
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| Blog > Swimming > JoC > Open water swim at Altona Add to Favourites | ||||
JoC 27th Apr 2011 - 08:00 0 Comments |
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| Blog > Running > JoC > Run off bike and barefoot strides Add to Favourites | ||||
JoC 27th Apr 2011 - 07:00 0 Comments |
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| Blog > Cycling (road) > JoC > Trans or Ironman set Add to Favourites | ||||
JoC 27th Apr 2011 - 06:00 0 Comments |
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| Had a sore throat so did 7x Illawara hill easy, then single leg, no hands and spin ups | ||||
| Blog > Swimming > Jen McGowan > program swim Add to Favourites | ||||
Jen McGowan 26th Apr 2011 - 15:25 0 Comments |
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| Blog > Running > JoC > Easy run Add to Favourites | ||||
JoC 26th Apr 2011 - 15:00 0 Comments |
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| Blog > Gym > JoC > Upper body weights, rehab Add to Favourites | ||||
JoC 26th Apr 2011 - 09:00 0 Comments |
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| Blog > Swimming > JoC > Squad swim Add to Favourites | ||||
JoC 26th Apr 2011 - 07:00 0 Comments |
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| 4x400 (25 drill/75 swim for each)
500 as 25 easy/ 50 hard/ 25 easy 12x 25 fins, 25 fly kick/ 25 fly Main set 15x 100 FS threshold. 1st 5 on 1.50, 2nd 5 on 1.45, 3rd 5 on 1.40. I used pull buoy on 1,3,5 of each. Held 1.34-5 with buoy, 1.35-7 without 100 easy 50 max (38.6) | ||||
| Blog > Cycling (road) > Jen McGowan > Spin session Add to Favourites | ||||
Jen McGowan 26th Apr 2011 - 06:21 0 Comments |
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| Blog > Yoga and Pilates > JoC > Fitball Pilates DVD Add to Favourites | ||||
JoC 25th Apr 2011 - 18:00 0 Comments |
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| Blog > Cycling (road) > JoC > Ride up Mt Donna Buang Add to Favourites | ||||
JoC 25th Apr 2011 - 09:00 0 Comments |
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| Ascent took 1.29.12 (10.0kh) av hr 130, cadence 68.
Went v easy due to previous weeks load Descent 21.45 (45.6kh) | ||||
| Blog > Swimming > JoC > Skill set Add to Favourites | ||||
JoC 24th Apr 2011 - 14:00 0 Comments |
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| Skill set Inc
300m front scull 300m of 25 fist/ 25 swim 300m of 2x50 tether then 2x100 tether | ||||
| Blog > Running > JoC > Long run - one way from home Add to Favourites | ||||
JoC 24th Apr 2011 - 08:00 0 Comments |
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| Ran from home to port melb, then round Albert park, tan and finished in s Yarra ( pete drive - he was sick). Felt really negative and didn't want to run, but felt fine during run, and picked up middle 7k to 4.54-5.07 pace | ||||
| Blog > Cycling (road) > JoC > Ride before run Add to Favourites | ||||
JoC 24th Apr 2011 - 07:00 0 Comments |
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