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Blog > Swimming > Lockie > Squad - Drills  Add to Favourites | ||||
Lockie 11th Jan 2011 - 00:00  0 Comments |
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| Blog > Running > Lockie > Add to Favourites | ||||
Lockie 11th Jan 2011 - 00:00 0 Comments |
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| Blog > Gym > Lockie > Just a tweak up... Add to Favourites | ||||
Lockie 11th Jan 2011 - 00:00 1 Comment |
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| Blog > Swimming > SMF > easy tech and paddles Add to Favourites | ||||
SMF  11th Jan 2011 - 00:00 0 Comments |
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| Blog > Running > SMF > 3laps, surge hills with building intensity Add to Favourites | ||||
SMF 11th Jan 2011 - 00:00 0 Comments |
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| lap 1 - easy flat / mod hill
lap 2 - float flat / solid hill lap 3 - moderate flat / hard hill | ||||
| Blog > Gym > SMF > strength and stretch Add to Favourites | ||||
SMF 11th Jan 2011 - 00:00 0 Comments |
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| Blog > Cycling (road) > JoC > easy ride to SYSC to pick up car Add to Favourites | ||||
JoC  10th Jan 2011 - 08:00 0 Comments |
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| Blog > Cycling (road) > Jen McGowan > home trainer Add to Favourites | ||||
Jen McGowan  10th Jan 2011 - 04:51 0 Comments |
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| Blog > Running > Lockie > Add to Favourites | ||||
Lockie 10th Jan 2011 - 00:00 0 Comments |
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| Blog > Swimming > Jen McGowan > aerobic swim Add to Favourites | ||||
Jen McGowan 9th Jan 2011 - 15:30 0 Comments |
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| Blog > Running > JoC > Sandy Olympic - run leg Add to Favourites | ||||
JoC 9th Jan 2011 - 09:00 0 Comments |
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| Was actually short of 10km, but by pace, I did a 7 sec neg split. Felt fairly strong, but legs lacked any zip. 6TH in cat
OVERALL TIME = 2.32.45, 8th in cat (5 min slower than last year)  | ||||
| Blog > Cycling (road) > JoC > Sandy Olympic, bike leg Add to Favourites | ||||
JoC 9th Jan 2011 - 06:30 0 Comments |
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| Terrible bikeleg - 4 min slower than last year. No push in legs. Really struggled in wind too. Did feel like I warmed up into it towards end
Splits- 1st 10km 20.22 2nd 10km 16.57 3rd 10km 19.16 4th 10km 16 | ||||
| Blog > Running > Jen McGowan > long run Add to Favourites | ||||
Jen McGowan 9th Jan 2011 - 06:00 0 Comments |
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| Blog > Swimming > JoC > Sandy Olympic - swim leg Add to Favourites | ||||
JoC 9th Jan 2011 - 06:00 0 Comments |
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| 6th in cat for swim, 279/788 overall - very pleased, water was rough | ||||
| Blog > Running > SMF > long run whilst Sandy tri was on Add to Favourites | ||||
SMF 9th Jan 2011 - 00:00 0 Comments |
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| good long run. Bit light on food wise | ||||
| Blog > Running > Jen McGowan > run off the bike Add to Favourites | ||||
Jen McGowan 8th Jan 2011 - 08:54 0 Comments |
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| first run off the bike since IMWA...ouch! | ||||
| Blog > Cycling (road) > Jen McGowan > Flat Long - Ironman Add to Favourites | ||||
Jen McGowan 8th Jan 2011 - 06:00 0 Comments |
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| Blog > Cycling (road) > JoC > Easy taper spin Add to Favourites | ||||
JoC 8th Jan 2011 - 06:00 0 Comments |
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| Blog > Running > JoC > Easy run Add to Favourites | ||||
JoC 8th Jan 2011 - 00:00 0 Comments |
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| Did 4 x 30s pickups (3.33-3.38/km) | ||||
| Blog > Swimming > JoC > Easy open water swim Add to Favourites | ||||
JoC 8th Jan 2011 - 00:00 0 Comments |
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