Kacey
1k with flippers in 23 min. 5x50m hard (around 1min each) with pull buoy. Slow 50m in between. And 500m moderate effort to finish.
- Miles:
- 2935 total / 220 in 2012
- Goal:
PB Half - Gold Coast July 2011- done (1:42) PB Marathon- Blackmores Sydney Sept 2011- done! (3:50:22) Sub 100min half marathon BQ full marathon before I'm 30
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Entries
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swim
good Post night shift dip 2000 m 00:51 41:02 pace
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RUN
to the city...and back 30 km 02:57 09:29 pace
Somehow my garmin "lost" this workout just after it was completed so I don't have any splits. I do know that we picked up the pace gradually after the 15k mark and finished the last few k... read more
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FIT
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RUN
alright slow and lazy. 7.21 km 00:42 09:18 pace
this felt too difficult for the slow pace that it was. 6k + strides. i better work on pumping myself up for tomorrow's 30k. yowzers.
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nope, this is the way you're supposed to feel. always sluggish before the biggies. keep at it tiger and focus on the main goal. you're supposed to be tired. for the 30, start slow, pick it up steadily and finish fast.
3 days ago • Like
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RUN
alright two-long-workouts-in-one-day-... 15.11 km 01:27 09:15 pace
14k easy (ha!) and 5x100m strides. I think I'm dehydrated.
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swim
good Squad 3100 m 01:20 41:31 pace
Felt good today. Happy to get a longer swim in. Lots of speed drills! Hope that means I'm getting faster...
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swim
great run-swim-run 1300 m 00:30 37:08 pace
A quick 1k-ish run to the pool, a quick swim and about 1.5k home. Feels good for a recovery day!
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Ocean Swimmers :)
2 people liked what Kacey shared-
Awesome job, Kacey!! That is such an amazing accomplishment. So proud of you. : )
8 days ago • Like
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great work kacey. and most of all, i really want to know that you kicked that other cake-nuts' tail.
8 days ago • Like
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tie.
7 days ago • Like
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for the record, he could have kicked my arse but swam beside me because he's just such a nice guy ;)
1 day ago • Like
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Cole Classic 2012
3 people liked what Kacey shared -
swim
great Cole Classic 1k Ocean Swim 1000 m 00:28 45:27 pace
I loved it! I was terrified when we walked onto the beach in the morning and saw the massive swell. Luckily, they changed the course so we didn't have to come in onto Manly Beach but instead did an... read more
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RUN
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RUN
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RUN
great SUN RUN 6.43 km 00:29 07:19 pace
I'm pretty happy with my pace for this short, hilly race. Lovely day to be out racing on the northern beaches!
Mile splits- 7:13, 7:18, 7:47 (bulk of the hills), 6:52
What I'm most thrilled about ... read more-
to correct, 'that used to never happen' but now it happens all the time. nice work kSee. that's a solid pace over tough terrain. you're a star!
10 days ago • Like
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RUN
great friday night shake out 7.03 km 00:41 09:21 pace
An easy run to get the legs moving before tomorrow's little race. 8x30 sec intervals with 30sec jogs in the middle.
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RUN
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swim
tired short-of-breath-squad 2100 m 01:10 53:38 pace
Haven't been to an actual squad in ages. Just couldn't get my breathing right today, so I was frustrated and out of breath. The 100m of butterfly didn't help. This wasn't quite the confidence boost... read more
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FIT
great hot yogi bliss 01:00
My holiday is over and everything feels a bit depressing. Not that I really have much (if anything at all) to complain about but the end of holidays just have that sort of effect. A yoga class was ... read more
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RUN
great This one's for you Dyer. Shar... 12 km 01:03 08:27 pace
I am so not tech savvy. But the run was good- 10x1min intervals followed by 15min tempo; a new type of workout and I loved it!
3k warm up @ 5:45 pace
10x1min intervals (sub target 4:36 pace) with 4... read more
Kacey
Loading people...
that's exactly it. huge work, champ.
2 days ago • Like