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Blog > Running > JoC > easy run and barefoot strides  Add to Favourites | ||||
JoC  14th Aug 2012 - 12:00  0 Comments |
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| Blog > Gym > JoC > Leg strength - strength phase, week 3 Add to Favourites | ||||
JoC 14th Aug 2012 - 08:00 0 Comments |
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| Blog > Swimming > JoC > Squad swim Add to Favourites | ||||
JoC 14th Aug 2012 - 06:00 0 Comments |
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| Swam some 100s with PB, then without, then with 2 x PB
set 1 - with PB 1.34, 1.37, 1.35 set 2 - no PB 1.42, 1.38, 1.38 set 3 - 2 x PB 1.35, 1.33, 1.28 Time to buy a second PB!!!  | ||||
| Blog > Yoga and Pilates > JoC > Reformer Add to Favourites | ||||
JoC 13th Aug 2012 - 06:00 0 Comments |
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| Blog > Cycling (road) > JoC > 1.5k reps on velo Add to Favourites | ||||
JoC 13th Aug 2012 - 06:00 0 Comments |
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| main set 10 x 1.5k at 90% FTP
Legs still not right, but managed set | ||||
| Blog > Yoga and Pilates > JoC > Reformer pilates Add to Favourites | ||||
JoC 6th Aug 2012 - 06:00 0 Comments |
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| Blog > Yoga and Pilates > JoC > Hot yoga Add to Favourites | ||||
JoC 5th Aug 2012 - 09:00 0 Comments |
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| Blog > Running > JoC > Run part of session Add to Favourites | ||||
JoC 4th Aug 2012 - 08:00 0 Comments |
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| Blog > Cycling (road) > JoC > Bike part of terrible bike/run set Add to Favourites | ||||
JoC 4th Aug 2012 - 07:00 0 Comments |
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| Set was meant to be Kew loop (inc yarra St) really hard then easy runs, x 2-4. After 1 loop, I set new max HR, but couldn't get any power, so changed to 3 laps solid, then final run.
Lap 1 = 26.3kph HR 149, max 179 power 164W Lap 2 = 26.9 kph HR 135, power 162W Lap 3 = 27.2kph HR 140 power 165W Lap 4 = 27.2kph HR 143 power 164W | ||||
| Blog > Swimming > JoC > Strength set Add to Favourites | ||||
JoC 3rd Aug 2012 - 07:00 0 Comments |
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| Timed 100s were
1.35, 1.35 Then 5 x 100 on 2 min 1.35, 1.38,1.42, then rest, then 1.35, 1.35 | ||||
| Blog > Running > JoC > Speed session Add to Favourites | ||||
JoC 2nd Aug 2012 - 18:00 0 Comments |
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| Main set was 4 x
400m @ 80-82% (4.00,4.08,4.19,4.10) 300m recov 300m @ 83-85% (3.49,4.02,4.00,3.59) 200m recov 200m @ 85-87% (3.44,3.38,3.38,3.33) 400m recov Took 2 sets to flush lactic from legs from weights, then felt good | ||||
| Blog > Gym > JoC > Leg strength - phase 3, week 1 Add to Favourites | ||||
JoC 2nd Aug 2012 - 08:00 0 Comments |
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| As tuesday | ||||
| Blog > Swimming > JoC > Squad Add to Favourites | ||||
JoC 2nd Aug 2012 - 06:00 0 Comments |
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| Did some 150s and 100s on a tight cylce time
150s were 2.24, 2.35, 2.30, 2.24 100s were 1.28, 1.35, 1.34, 1.34 Very frustrating | ||||
| Blog > Yoga and Pilates > JoC > hOT YOGA Add to Favourites | ||||
JoC 1st Aug 2012 - 18:00 0 Comments |
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| Blog > Running > JoC > Run off bike Add to Favourites | ||||
JoC 1st Aug 2012 - 08:00 0 Comments |
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Blog > Cycling (road) > JoC > Beach rd neg split  Remove from Favourites | ||||
JoC 1st Aug 2012 - 06:00 0 Comments |
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| Return leg was 46.08 (32.8kph)
Av Power was 167w (87%FTP) | ||||
| Blog > Running > JoC > Run inc XC style middle 1/2 of session Add to Favourites | ||||
JoC 31st Jul 2012 - 18:00 0 Comments |
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| Did XC loops around the Sydney Myer music bowl, for middle 30 min of run at 75-80%
Pace was about 4.45-4.55 for that section | ||||
| Blog > Swimming > JoC > Swim session - technique Add to Favourites | ||||
JoC 31st Jul 2012 - 07:00 0 Comments |
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| Usual technique set
Timed 100s were 1.30, 1.31, 1.30 | ||||
| Blog > Gym > JoC > Leg strength - STRENGTH PHASE week 1 Add to Favourites | ||||
JoC 31st Jul 2012 - 06:00 0 Comments |
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| Exercises
1. Woodchop 2. Spiderman 3. 2 x 15 reps deadlift (14kg) 4. Squat jumps (box 30cm) 5. Step ups (9kg) 6. Hamsring curl, single leg and fitball | ||||
| Blog > Yoga and Pilates > JoC > Reformer pilates Add to Favourites | ||||
JoC 30th Jul 2012 - 18:00 0 Comments |
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