‚Q‚O‚O‚W”N_“Þ쌧‚‘̘A…‰jê–å•”‹‰»‡h |
A-distance |
Date: |
12/28/2008 |
PM 16:00-19:00 |
|
’S“–iA‘ºj |
SKP |
m |
* |
t |
set |
cycle |
set description |
time |
total |
w-up |
400 |
* |
1 |
1 |
06:00 |
choice |
06:00 |
400 |
swim |
50 |
* |
3 |
4 |
01:00 |
odds 1 fly¨ba 2 ba¨br 3 br¨fr |
12:00 |
600 |
@ |
50 |
* |
16 |
1 |
00:45 |
odd EZ even FAST /HRup |
12:00 |
800 |
@ |
1000 |
* |
1 |
1 |
20:00 |
FP |
20:00 |
1000 |
loosen |
100 |
* |
1 |
1 |
05:00 |
lossen |
05:00 |
100 |
swim |
100 |
* |
20 |
1 |
03:00 |
DATA: MAX EFFORT |
1:00:00 |
2000 |
loosen |
100 |
* |
1 |
1 |
05:00 |
loosen |
05:00 |
100 |
PKS |
50 |
* |
12 |
1 |
01:00 |
PKS/4t |
12:00 |
600 |
swim |
50 |
* |
4 |
1 |
01:30 |
des to max |
06:00 |
200 |
c-down |
400 |
* |
1 |
1 |
10:00 |
c-down choice w/some equipment |
10:00 |
400 |
@ |
@ |
@ |
@ |
@ |
@ |
total |
2:28:00 |
6200 |
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