- Distance 20.10 miles
- Time 01:10:00
- Max Speed 30.50 mph
- Average Speed 17.23 mph
- Elevation 50.00 feet
- Heart Rate Max 162.00 bpm
- Heart Rate Average 125.00 bpm
- Average Pace 3:28 min/mile
- Average Cadence 85 rpm
- Resting Heart Rate 65.00 bpm
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May 21, 2008
Pool laps- Distance 3300.00 meters
- Time 00:58:42
Needed to get some extra work out "in". Forgot my lap sheet so I winged it.
Warm Up
100 free
100 kick
100 free
100 stroke
Main Set
4x400 descending times at 85+% with 30 sec recover
(6:15, 6:01, 5:57, 5:52)
4x100 descending at 85+% with 30 sec recover
(1:21, 1:20, 1:18, 1:18 - close!)
100 free moderate (1:32)
100 free moderate (1:31)
100 free moderate (1:30)
Cool Down
100 kick
100 free
100 drill
100 free
200 free easy (3:20)
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