Season Planning Seminar

The Invitation: First thing back after Christmas (well at least close to first thing) is a good time to lay some plans for the next season. This is partly because everyone is highly motivated at this time of year and full of the ‘New Years Resolutions’ vibe. This week, we’d like to have a club […]

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Coaching Update #5

Weekly Updates: 2011-03-21 to 2011-03-27 Sport Total Distance Total Time Min Pace Ave Pace Max Pace Pace Units Bike 85 km 2:50:00 30 30 30 kph Run 85.08 km 7:22:25 5:34 5:12 4:27 min per km Swim 7350 m 2:55:00 2:26 2:23 2:20 min per 100 meters Yoga 0 mi 0:50:00 na na na no […]

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Coaching Update #4.5

One weekly update: 2011-03-21 to 2011-03-27 Sport Total Distance Total Time Min Pace Ave Pace Max Pace Pace Units Bike 85 km 2:50:00 30 30 30 kph Run 85.08 km 7:22:25 5:34 5:12 4:27 min per km Swim 7350 m 2:55:00 2:26 2:23 2:20 min per 100 meters Yoga 0 mi 0:50:00 na na na […]

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Track Split Lookup Tables

It’s getting close to the season when lots of people are starting to throw down a weekly workout on the track instead of navigating the snowbanks and icy-sidewalks focused on aerobic conditioning. The easiest way to do the math is usually to run in the inside lane, but I really don’t like running the sharpest […]

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Coaching Update #4

The weekly updates: 2011-02-14 to 2011-02-20 Sport Total Distance Total Time Min Pace Ave Pace Max Pace Pace Units Bike 90 km 2:45:00 30 32.73 40 kph Run 18.31 km 1:56:10 7:39 6:21 5:08 min per km Swim 2400 m 1:00:00 2:30 2:30 2:30 min per 100 meters Telemark 145 km 14:00:00 10.23 10.36 10.5 […]

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Coaching Update #3

The weekly updates: 2011-01-10 to 2011-01-16 Sport Total Distance Total Time Min Pace Ave Pace Max Pace Pace Units Bike 95 km 3:10:00 30 30 30 kph Run 10.68 km 1:37:00 13:00 9:05 5:38 min per km Swim 3300 m 1:30:00 2:44 2:44 2:44 min per 100 meters XC 35.25 km 4:05:00 8.03 8.63 10 […]

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Coaching Update #2

The weekly updates: 2010-11-29 to 2010-12-05 Sport Total Distance Total Time Min Pace Ave Pace Max Pace Pace Units Bike 120 km 4:00:00 30 30 30 kph Run 32.29 km 2:48:00 5:31 5:12 5:02 min per km Swim 3200 m 1:20:00 2:30 2:30 2:30 min per 100 meters Weights 0 mi 0:30:00 na na na […]

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