- Distance 45.00 miles
- Time 03:10:00
- Max Speed 37.00 mph
- Average Speed 14.21 mph
- Elevation 500.00 feet
- Heart Rate Max 164.00 bpm
- Heart Rate Average 150.00 bpm
- Average Pace 4:13 min/mile
- Average Cadence 75 rpm
- Resting Heart Rate 76.00 bpm
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- Distance 4.00 miles
- Time 00:32:01
- Average Speed 7.50 mph
- Average Pace 8:00 min/mile
- Heart Rate Average 139.00 bpm
- Heart Rate Max 152.00 bpm
- Elevation 30.00 feet
- Resting Heart Rate 76.00 bpm
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April 03, 2007
Pool laps- Distance 2000.00 meters
Solo Tuesday morning workout. Was out of house much faster than usual, but still ran out of time. Didn't do the 2x150s with paddles and buoys.
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Group Swim #10
Warm-up 5 minutes
Intermediate:
10 x 50s, alternate between long glide free and quick light turnover. Rest :15
1 x 200 60-70% with breathing pattern (in strokes per breath): 3/4/5/6 or 4/5/6/7 by 50s.
3 sets of 4 x 100s, rest 1 minute between sets
First set: hold steady pace, rest :20 between each.
Second set: hold steady pace, rest :15 between each.
Third set: hold steady pace, rest :10 between each.
100 easy
2 x 150s pull with paddles and buoys, rest :20.
Warm-down
Total yds:
2300+
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