3min on, 3min off, 2min on, 2min off, 1min on, 1min off,2min on, 2min off 3min on, Done.
Cover as much Distance as possible, Choose terrain that mimics your upcoming Race or Event.
Post Distances and Terrain To Comments:
We were out in the double; perfect weather!
We need to get the singles rigged so we can get out in those, too. However, we have a garden shed building project languishing. That'll take a lot of time this weekend!
Map views:
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Interval details:
Workout 1, 6:28 AM - 6:47 AM, 2305 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 | 6:28 AM | 3:00.0 | 573 | 3.18 | 2:37.1 | 76 | 25.3 | view | download |
| 2 | Time | 6:34 AM | 2:00.0 | 388 | 3.23 | 2:34.7 | 52 | 26.0 | view | download |
| 3 | Time | 6:38 AM | 1:00.0 | 193 | 3.21 | 2:35.6 | 28 | 28.0 | view | download |
| 4 | Time | 6:40 AM | 2:00.0 | 402 | 3.35 | 2:29.3 | 57 | 28.5 | view | download |
| 5 | Time | 6:44 AM | 3:00.0 | 577 | 3.21 | 2:36.0 | 84 | 28.0 | view | download |
Workout 2, 6:49 AM - 6:58 AM, 691 m (Download Summary CSV)
| # | Type | Start | Time | Dist (m) | Speed (m/s) | Pace (/500m) | Strokes | Avg Rate | Chart | Detail CSV |
| 1 | Just Go | 6:49 AM | 6:57.4 | 691 | 1.66 | 5:02.0 | 115 | 16.5 | view | download |
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