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Schedule

RPE Chart

Equipment Checklist

Road Grades

Pace Charts


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Pace Charts

 

Swim

100
Yds		 100
M		 1/4 Mi
Sprint Dist		 500
Yds		 1/2 Mi
Sprint Dist		 1000
Yds		 1500
Yds		 1 Mi
Olympic Dist		 1.2  Mi
1/2 Iron Dist		 2.4 Mi
Iron  Dist
1.00 1.06 4.15 5.00 8.30 10.00 15.00 17.36 21.07 42.14
1.05 1.11 4.38 5.25 9.13 10.50 16.15 19.04 22.53 45.46
1.10 1.17 4.58 5.50 9.55 11.40 17.30 20.32 24.28 49.16
1.15 1.22 5.19 6.15 10.38 12.30 18.45 22.00 26.24 52.48
1.20 1.27 5.40 6.40 11.20 13.20 20.00 23.28 28.08 56.19
1.25 1.33 6.01 7.05 12.03 14.10 21.15 24.56 29.55 59.50
1.30 1.38 6.23 7.30 12.45 15.00 22.30 26.24 31.41 1:03.22
1.35 1.44 6.44 7.55 13.28 15.50 23.45 27.52 33.26 1:06.53
1.40 1.49 7.05 8.20 14.10 16.40 25.00 29.50 35.12 1:10.24
1.45 1.55 7.26 8.45 14.53 17.30 26.15 30.48 36.58 1:13.55
1.50 2.00 7.48 9.10 15.35 18.20 27.30 32.16 38.43 1:17.26
1.55 2.06 8.09 9.35 16.18 19.10 28.45 33.44 40.29 1:20.58
2.00 2.11 8.30 10.00 17.00 20.00 30.00 35.12 42.14 1:24.29
2.05 2.17 8.51 10.25 17.43 20.50 31.15 36.40 44.00 1:28.00
2.10 2.22 9.13 10.50 18.25 21.40 32.30 37.08 46.54 1:31.31
2.15 2.28 9.34 11.15 19.08 22.30 33.45 39.36 47.31 1:35.03
2.20 2.33 9.54 11.40 19.50 23.20 35.00 41.04 49.17 1:38.34
2.25 2.39 10.16 12.05 20.33 24.10 36.15 42.32 51.02 1:42.05
2.30 2.44 10.38 12.30 21.15 25.00 37.30 44.00 52.48 1:45.36
2.35 2.50 10.59 12.55 21.58 25.50 38.45 45.28 54.34 1:49.07
2.40 2.55 11.20 13.20 22.40 26.40 40.00 46.56 56.19 1:52.38
2.45 3.00 11.41 13.45 23.23 27.30 41.15 48.24 58.05 1:56.10
2.50 3.06 12.03 14.10 24.05 28.20 42.30 49.52 59.50 1:59.44
2.55 3.11 12.24 14.35 24.48 29.10 43.45 51.20 1:01.36 2:03.12
3.00 3.17 12.45 15.00 25.30 30.00 45.00 52.48 1:03.22 2:06.43

Bike

Miles
Per Hour		 10 Mi 20K
12.4 Mi		 15 Mi 40K
24.9 Mi		 56 Mi 112 Mi
12 :50 1:02 1:15 2:04 4:40 9:20
13 :46 :57 1:09 1:55 4:18 8:37
14 :43 :53 1:04 1:47 4:00 8:00
15 :40 :50 1:00 1:39 3:44 7:28
16 :38 :47 :56 1:33 3:30 7:00
17 :35 :44 :53 1:28 3:18 6:35
18 :33 :41 :50 1:23 3:07 6:13
19 :32 :39 :47 1:19 2:57 5:54
20 :30 :37 :45 1:15 2:48 5:36
21 :29 :36 :43 1:11 2:40 5:20
22 :27 :34 :41 1:08 2:33 5:05
23 :26 :32 :39 1:05 2:26 4:52
24 :25 :31 :38 1:02 2:20 4:40
25 :24 :30 :36 1:00 2:14 4:29
26 :23 :29 :35 :57 2:09 4:18
27 :22 :28 :33 :55 2:04 4:09
28 :21 :27 :32 :53 2:00 4:00
29 :21 :26 :31 :51 1:56 3:52
30 :20 :25 :30 :50 1:52 3:44

Run

Mile Pace 2 Mi 5K 5 Mi 10K 15K 10 MI 20K 13.1 MI 26.2 MI
4:30 9:00 13:59 22:30 27:58 41:57 45:00 55:55 58:30 1:57:54
4:40 9:20 14:30 23:20 29:00 43:30 46:40 58:00 1:01:08 2:03:22
4:50 9:40 15:01 24:10 30:02 45:03 48:20 1:00:04 1:03:19 2:07:44
5:00 10:00 15:32 25:00 31:04 46:36 50:00 1:02:08 1:05:30 2:11:06
5:10 10:20 16:03 25:50 32:06 48:09 51:40 1:04:12 1:07:41 2:15:28
5:20 10:40 16:34 26:40 33:08 49:42 53:20 1:06:17 1:09:52 2:19:50
5:30 11:00 17:05 27:30 34:10 51:15 55:00 1:08:21 1:12:03 2:24:12
5:40 11:20 17:36 28:20 35:12 52:48 56:40 1:10:25 1:14:14 2:28:34
5:50 11:40 18:07 29:10 36:14 54:21 58:20 1:12:30 1:16:25 2:32:56
6:00 12:00 18:39 30:00 37:17 55:56 1:00:00 1:14:34 1:18:36 2:37:19
6:10 12:20 19:10 30:50 38:19 57:29 1:01:40 1:16:38 1:20:47 2:41:41
6:20 12:40 19:41 31:40 39:22 59:03 1:03:20 1:18:42 1:22:58 2:46:03
6:30 13:00 20:12 32:30 40:24 1:00:36 1:05:00 1:20:47 1:25:09 2:50:25
6:40 13:20 20:43 33:20 41:26 1:02:09 1:06:40 1:22:51 1:27:20 2:54:47
6:50 13:40 21:14 34:10 42:28 1:03:42 1:08:20 1:24:55 1:29:31 2:59:09
7:00 14:00 21:45 35:00 43:30 1:05:15 1:10:00 1:27:00 1:31:42 3:03:03
7:10 14:20 22:16 35:50 44:32 1:06:48 1:11:40 1:29:04 1:33:53 3:07:55
7:20 14:40 22:47 36:40 45:34 1:08:21 1:13:20 1:31:08 1:36:04 3:12:17
7:30 15:00 23:18 37:30 46:36 1:09:54 1:15:00 1:33:12 1:38:15 3:16:39
7:40 15:20 23:49 38:20 47:38 1:11:27 1:16:40 1:35:17 1:40:26 3:21:01
7:50 15:40 24:20 39:10 48:40 1:13:00 1:18:20 1:37:21 1:42:37 3:25:23
8:00 16:00 24:51 40:00 49:42 1:14:33 1:20:00 1:39:25 1:44:48 3:29:45
8:10 16:20 25:22 40:50 50:44 1:16:06 1:21:40 1:41:29 1:46:59 3:34:07
8:20 16:40 25:53 41:40 51:46 1:17:39 1:23:20 1:43:34 1:49:10 3:28:39
8:30 17:00 26:24 42:30 52:48 1:19:12 1:25:00 1:45:38 1:51:21 3:42:41
8:40 17:20 26:56 43:20 53:50 1:20:45 1:26:40 1:47:42 1:52:40 3:47:13
8:50 17:40 27:27 44:10 54:52 1:22:18 1:28:20 1:49:47 1:55:43 3:51:35
9:00 18:00 27:58 45:00 55:54 1:23:51 1:30:00 1:51:51 1:57:54 3:56:00
9:10 18:20 28:29 45:50 56:56 1:25:54 1:31:40 1:53:55 2:00:05 4:00:22
9:20 18:40 29:00 46:40 57:58 1:26:57 1:33:20 1:55:59 2:02:16 4:04:44
9:30 19:00 29:31 47:30 59:00 1:28:30 1:35:00 1:58:04 2:04:27 4:09:06
9:40 19:20 30:02 48:20 1:00:02 1:30:03 1:36:40 2:00:08 2:06:36 4:13:28
9:50 19:40 30:33 49:10 1:01:04 1:31:36 1:38:20 2:02:12 2:08:49 4:17:50

 
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