Charles White2:18 pm
Light rain to deal with, but the water was great! I did the CFE warmup mixing skill drills and short sprints; I took too long. I'll spend less time on this next time. WOD: 3 x 5 minute pieces with 3 minute rest in between. Aiming for full intensity with the same distance each time. 2nd piece was farther, 3rd was less; I was so wiped out that I had to pause in the middle of the last piece. I did get a cheat because of stopping for a large boat wake during the first piece.:)
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Interval details:
Workout 1, 7:34 AM - 8:00 AM, 2151 m (Download Summary CSV)
| # | Type | Start | Time | Dist (m) | Speed (m/s) | Pace (/500m) | Strokes | Avg Rate | Chart | Detail CSV |
| 1 | Just Go | 7:34 AM | 16:19.7 | 2151 | 2.20 | 3:47.7 | 318 | 19.5 | view | download |
Workout 2, 8:01 AM - 8:26 AM, 2904 m (show rest intervals) (View Summary Chart) (Download Summary CSV)
| # | Type | Start | Time | Dist (m) | Speed (m/s) | Pace (/500m) | Strokes | Avg Rate | Chart | Detail CSV |
| 1 | Time | 8:01 AM | 5:00.0 | 949 | 3.16 | 2:38.1 | 135 | 27.0 | view | download |
| 2 | Time | 8:09 AM | 5:00.0 | 990 | 3.30 | 2:31.5 | 142 | 28.4 | view | download |
| 3 | Time | 8:17 AM | 5:00.0 | 894 | 2.98 | 2:47.8 | 135 | 27.0 | view | download |
| 4 | Time | 8:25 AM | 0:16.9 | 0 | 0.00 | --- | 3 | 10.7 | view | download |
Workout 3, 8:26 AM - 8:41 AM, 1466 m (Download Summary CSV)
| # | Type | Start | Time | Dist (m) | Speed (m/s) | Pace (/500m) | Strokes | Avg Rate | Chart | Detail CSV |
| 1 | Just Go | 8:26 AM | 13:29.7 | 1466 | 1.81 | 4:36.2 | 230 | 17.0 | view | download |
Charles White, Registered Piano Technician
404 Frue Avenue
Houghton MI 49931
(906) 483-0204
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