3.4 KiB
3.4 KiB
| 1 | 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2 | 1 | Just Go | 1 | Just Go | 07:58:28 | 13:24 | 2199 | 227 | 2.77 | 3:00.8 | 17.1 | 33.6 | 136 | 164 |
| 3 | 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 |
| 4 | 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 |
| 5 | 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 |
| 6 | 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 |
| 7 | 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 |
| 8 | 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 |
| 9 | 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 |
| 10 | 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 |
| 11 | 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 |
| 12 | 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 |
| 13 | 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 |
| 14 | 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 |
| 15 | 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 |
| 16 | 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 |
| 17 | 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 |
| 18 | 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 |
| 19 | 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 |
| 20 | 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 |
| 21 | 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 |
| 22 | 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 |
| 23 | 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 |
| 24 | 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 |
| 25 | 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 |
| 26 | 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 |
| 27 | 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 |
| 28 | 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 |
| 29 | 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 |
| 30 | 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 |
| 31 | 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 |
| 32 | 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 |
| 33 | 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 |
| 34 | 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 |
| 35 | 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 |
| 36 | 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 |
| 37 | 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 |
| 38 | 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 |
| 39 | 3 | Just Go | 1 | Just Go | 08:44:26 | 12:08 | 2178 | 237 | 3.07 | 2:42.8 | 20.1 | 29.1 | 145 | 154 |