- Distance 18.00 miles
- Time 02:40:35
- Average Speed 6.73 mph
- Average Pace 8:55 min/mile
- Heart Rate Average 146.00 bpm
- Heart Rate Max 178.00 bpm
- Elevation 400.00 feet
- Resting Heart Rate 76.00 bpm
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- Distance 5.35 miles
- Time 00:44:10
- Average Speed 7.27 mph
- Average Pace 8:15 min/mile
- Heart Rate Average 133.00 bpm
- Heart Rate Max 147.00 bpm
- Elevation 30.00 feet
- Resting Heart Rate 76.00 bpm
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April 17, 2007
Pool laps- Distance 2515.00 meters
- Time 01:03:40
Did full workout other than the Drafting aspect.
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Group Swim #12
Warm-up 5 minutes
Intermediate:
4 x 100’s, :15 rest in between each. On each 100, swim: drill/swim/drill/swim.
1 x 100 Fartlech/speedplay
1 x 400 drafting drill*. Rest :30
4 x 50s easy, long glide freestyle. Rest :15 between each.
1 x 400 drafting drill*. Rest :30
4 x 50s light, quick arms. Rest :20 between each.
1 x 400 pull with buoy, breathe every 3rd, 4th or 5th stroke.
10 x 25s black line freestyle, heads & tails.
200 Warm-down.
Total yds:
2550+
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