Workout #,Workout Name,Interval #,Interval Type,Interval Start,Time,Distance (m),Strokes,Avg Speed (m/s),Avg Pace (/500m),Avg SR,Max SR,Avg HR,Max HR
1,Just Go,1,Just Go,07:58:28,13:24,2199,227,2.77,3:00.8,17.1,33.6,136,164
2,0:45 / 1:00 rest ...,1,Time (0:45),08:12:43,0:45,179,23,3.97,2:05.9,30.6,36.8,138,162
2,0:45 / 1:00 rest ...,2,Rest (1:00),08:13:28,1:00,184,21,3.07,2:42.7,21.0,30.2,156,164
2,0:45 / 1:00 rest ...,3,Time (0:45),08:14:28,0:45,189,23,4.19,1:59.2,30.6,32.1,162,171
2,0:45 / 1:00 rest ...,4,Rest (1:00),08:15:13,1:00,178,19,2.97,2:48.6,19.0,20.7,160,171
2,0:45 / 1:00 rest ...,5,Time (0:45),08:16:13,0:45,189,23,4.21,1:58.8,30.7,31.0,163,173
2,0:45 / 1:00 rest ...,6,Rest (1:00),08:16:58,1:00,174,20,2.90,2:52.1,20.0,23.8,162,173
2,0:45 / 1:00 rest ...,7,Time (0:45),08:17:58,0:45,189,23,4.19,1:59.2,30.7,31.7,164,173
2,0:45 / 1:00 rest ...,8,Rest (1:00),08:18:43,1:00,180,19,3.01,2:46.4,19.0,21.0,165,173
2,0:45 / 1:00 rest ...,9,Time (0:45),08:19:43,0:45,190,23,4.24,1:58.0,30.7,31.3,167,174
2,0:45 / 1:00 rest ...,10,Rest (1:00),08:20:28,1:00,171,20,2.84,2:56.2,20.0,25.3,164,174
2,0:45 / 1:00 rest ...,11,Time (0:45),08:21:28,0:45,188,23,4.19,1:59.3,30.7,32.1,165,172
2,0:45 / 1:00 rest ...,12,Rest (1:00),08:22:13,1:00,63,13,1.88,4:25.7,23.2,26.2,165,172
2,0:45 / 1:00 rest ...,13,Time (0:45),08:23:13,0:45,187,24,4.16,2:00.3,32.0,34.0,158,171
2,0:45 / 1:00 rest ...,14,Rest (1:00),08:23:58,1:00,180,20,3.00,2:46.5,20.0,21.5,164,172
2,0:45 / 1:00 rest ...,15,Time (0:45),08:24:58,0:45,193,23,4.30,1:56.4,30.6,32.4,166,175
2,0:45 / 1:00 rest ...,16,Rest (1:00),08:25:43,1:00,180,20,3.01,2:46.2,20.0,22.0,168,175
2,0:45 / 1:00 rest ...,17,Time (0:45),08:26:43,0:45,191,22,4.25,1:57.8,29.3,31.3,167,174
2,0:45 / 1:00 rest ...,18,Rest (1:00),08:27:29,1:00,183,21,3.05,2:44.1,21.0,28.0,167,175
2,0:45 / 1:00 rest ...,19,Time (0:45),08:28:29,0:45,192,22,4.27,1:57.2,29.4,30.4,168,175
2,0:45 / 1:00 rest ...,20,Rest (1:00),08:29:14,1:00,184,21,3.06,2:43.3,21.0,25.3,168,176
2,0:45 / 1:00 rest ...,21,Time (0:45),08:30:14,0:45,193,23,4.29,1:56.7,30.7,31.8,169,176
2,0:45 / 1:00 rest ...,22,Rest (1:00),08:30:59,1:00,164,19,2.73,3:03.0,19.0,20.7,167,177
2,0:45 / 1:00 rest ...,23,Time (0:45),08:31:59,0:45,181,21,4.03,2:04.0,28.0,33.2,165,174
2,0:45 / 1:00 rest ...,24,Rest (1:00),08:32:44,1:00,37,9,1.24,6:42.6,18.0,21.0,166,172
2,0:45 / 1:00 rest ...,25,Time (0:45),08:33:44,0:45,187,24,4.15,2:00.4,32.0,36.1,156,172
2,0:45 / 1:00 rest ...,26,Rest (1:00),08:34:29,1:00,184,20,3.06,2:43.2,20.0,22.5,168,174
2,0:45 / 1:00 rest ...,27,Time (0:45),08:35:29,0:45,187,23,4.16,2:00.1,30.7,30.5,168,175
2,0:45 / 1:00 rest ...,28,Rest (1:00),08:36:14,1:00,173,20,2.87,2:54.0,20.0,25.5,165,175
2,0:45 / 1:00 rest ...,29,Time (0:45),08:37:14,0:45,187,22,4.15,2:00.5,29.3,30.3,166,173
2,0:45 / 1:00 rest ...,30,Rest (1:00),08:37:59,1:00,177,19,2.95,2:49.2,19.0,24.4,166,174
2,0:45 / 1:00 rest ...,31,Time (0:45),08:38:59,0:45,191,24,4.25,1:57.7,32.0,32.2,168,175
2,0:45 / 1:00 rest ...,32,Rest (1:00),08:39:44,1:00,183,20,3.05,2:43.8,20.0,23.2,171,176
2,0:45 / 1:00 rest ...,33,Time (0:45),08:40:44,0:45,194,24,4.30,1:56.2,32.0,32.3,172,179
2,0:45 / 1:00 rest ...,34,Rest (1:00),08:41:29,1:00,172,20,2.87,2:54.0,20.0,22.0,170,179
2,0:45 / 1:00 rest ...,35,Time (0:45),08:42:30,0:45,187,22,4.15,2:00.5,29.4,34.8,170,178
2,0:45 / 1:00 rest ...,36,Rest (1:00),08:43:15,0:03,6,0,1.83,4:33.1,0.0,0.0,0,0
3,Just Go,1,Just Go,08:44:26,12:08,2178,237,3.07,2:42.8,20.1,29.1,145,154