Saturday, September 26, 2009

CFE WOD: 3 x 5 minutes

9/26/2009 practice

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
#TypeStartTimeDist (m)Speed (m/s)Pace (/500m)StrokesAvg RateChartDetail CSV
1Just Go7:34 AM16:19.721512.203:47.731819.5viewdownload

Workout 2, 8:01 AM - 8:26 AM, 2904 m    (show rest intervals)   (View Summary Chart)   (Download Summary CSV
#TypeStartTimeDist (m)Speed (m/s)Pace (/500m)StrokesAvg RateChartDetail CSV
1Time8:01 AM5:00.09493.162:38.113527.0viewdownload
2Time8:09 AM5:00.09903.302:31.514228.4viewdownload
3Time8:17 AM5:00.08942.982:47.813527.0viewdownload
4Time8:25 AM0:16.900.00---310.7viewdownload

Workout 3, 8:26 AM - 8:41 AM, 1466 m      (Download Summary CSV
#TypeStartTimeDist (m)Speed (m/s)Pace (/500m)StrokesAvg RateChartDetail CSV
1Just Go8:26 AM13:29.714661.814:36.223017.0viewdownload

Charles White, Registered Piano Technician
404 Frue Avenue
Houghton MI 49931
(906) 483-0204

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