- Distance 4.30 miles
- Time 00:31:58
- Average Speed 8.07 mph
- Average Pace 7:26 min/mile
- Heart Rate Average 148.00 bpm
- Heart Rate Max 170.00 bpm
- Elevation 25.00 feet
- Resting Heart Rate 65.00 bpm
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July 09, 2008
Pool laps- Distance 3500.00 meters
- Time 01:30:00
Warm up
800 free easy
Main set
repeat three times with 1 minute recover after a set full set
1x300 at HR#4 on 45 sec recover
6x100 at HR#2-3 on 10 sec recover
No cool down.......
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