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Blog > Swimming > JoC > Endurance set  Add to Favourites | ||||
JoC  28th Jan 2011 - 06:00  0 Comments |
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| Set was meant to be 2x
6x 100m 1-3 descending on 1.55 3x 200m 1hard, 1easy, 1hard+ on 3.45 2x300m 1easy, 1harder on 5.30 600m neg split Pete and I were both ruined this morning (my legs were agony) I started down a lane, still struggled so wore fins for second half of first set. Second set everyone wore fins but cycle time was reduced. Absolutely fell apart in 100s, so Ben stopped me. | ||||
| Blog > Swimming > Lockie > Broken 600's Add to Favourites | ||||
Lockie 28th Jan 2011 - 00:00 0 Comments |
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| Blog > Cycling (road) > SMF > 14 x 1k efforts Add to Favourites | ||||
SMF  28th Jan 2011 - 00:00 0 Comments |
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| good ride | ||||
| Blog > Running > SMF > off the bike Add to Favourites | ||||
SMF 28th Jan 2011 - 00:00 0 Comments |
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| Blog > Running > JoC > Speed set Add to Favourites | ||||
JoC 27th Jan 2011 - 18:00 0 Comments |
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| Main set was 4x (90s @ 85-90%, 60s @90-92%, 60s easy on between)
90s efforts 3.46/k, 143bpm. 3.51/ 150. 4.01/ 156. 3.51/ 158 60s efforts 3.33/k, 151bpm. 3.31/ 154. 3.33/ 155. 3.32/ 160 Felt really good | ||||
| Blog > Gym > JoC > Leg weights/ rehab Add to Favourites | ||||
JoC 27th Jan 2011 - 08:00 0 Comments |
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| Blog > Swimming > JoC > Speed set Add to Favourites | ||||
JoC 27th Jan 2011 - 06:00 0 Comments |
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| 600m as 50bs, 50 brs, 100fs - I did 450
300m as 25 build fs, 25 sidekick, 25 back kick 10x 25m build Main set x2 3x 75- 1st straight, 2nd with 10s rest after 50, 3rd with 10s rest after 25 and 50 3x 50- 1st and 3rd straight, 2nd with 10s rest after 25 300 easy Did 25 easy after each sprint. 1st 75 was 61s in first set, 64 in second 50s were 37-38s | ||||
| Blog > Running > Jen McGowan > run Add to Favourites | ||||
Jen McGowan  27th Jan 2011 - 04:45 0 Comments |
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| Blog > Cycling (road) > SMF > Torq to Lorne abd back Add to Favourites | ||||
SMF 27th Jan 2011 - 00:00 0 Comments |
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| solid aero | ||||
| Blog > Running > SMF > ironman workout Add to Favourites | ||||
SMF 27th Jan 2011 - 00:00 0 Comments |
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| Blog > Swimming > Jen McGowan > program swim Add to Favourites | ||||
Jen McGowan 26th Jan 2011 - 15:00 0 Comments |
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| Blog > Yoga and Pilates > JoC > Tai chi Add to Favourites | ||||
JoC 26th Jan 2011 - 00:00 0 Comments |
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| Blog > Running > Lockie > Camp Add to Favourites | ||||
Lockie 26th Jan 2011 - 00:00 0 Comments |
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| Blog > Running > SMF > Easy long Add to Favourites | ||||
SMF 26th Jan 2011 - 00:00 0 Comments |
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| Blog > Running > JoC > Strength hill set Add to Favourites | ||||
JoC 25th Jan 2011 - 18:00 0 Comments |
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| 4 x 1.5km hill loop (1km at 80-85%, 300m at 85-90%) 500m jog recovery
1km efforts were 1. 4.34 (139bpm) 200m efforts 4.34/k (149) 2. 4.47 (143) 4.35/k (154) 3. 4.49 (145) 4.54/k (157) 4. 4.53 (148) 4.37/k (161) Really hard, but better than expected | ||||
| Blog > Swimming > Jen McGowan > progran swim Add to Favourites | ||||
Jen McGowan 25th Jan 2011 - 17:00 0 Comments |
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| Blog > Gym > JoC > Upper body rehab and weights Add to Favourites | ||||
JoC 25th Jan 2011 - 08:00 0 Comments |
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| Blog > Swimming > JoC > Swim set - pacing Add to Favourites | ||||
JoC 25th Jan 2011 - 06:00 0 Comments |
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| 250m of drills with fins (shark fin, scull etc)
550m of 150m pull/50m kick 10 x 25m of 25m fly kick/25m FS 5 x 50m as 25m Fly/25m FS MAIN SET = 19 x 100m on 1.50, aiming for 1.35/100 (actually held 1.38-1.41) 150m pull 4 x 25m kick | ||||
| Blog > Running > Jen McGowan > interval run set Add to Favourites | ||||
Jen McGowan 25th Jan 2011 - 04:45 0 Comments |
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| Blog > Cycling (road) > Lockie > Camp-still sick/lactic Add to Favourites | ||||
Lockie 25th Jan 2011 - 00:00 0 Comments |
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