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INTERVALS 3
PROGRAM S EGMENTS (SPEED ANDINCLINE CHANGES)
(peak segments last 90 seconds and valley segments last 30 seconds)
2:00
2:00
2:00
2:00
I
2
SPEED
1.0
1.5
2.0
4.0
_
1.5
1.0
Levell
INCLINE
l.O
1.5
0.5
1.5
_
1.5
0.0
SPEED
l.O
1.5
2.0
4.5
_
1.5
l.O
Level2
INCLINE
2.5
2.5
3.0
6.5
_
2.5
2.5
SPEED
1.3
1.9
2.5
5.0
_
1.9
1.3
Level3
INCLINE
2.0
3.0
4.0
7.5
_
3.0
2.0
SPEED
].3
1.9
2.5
5.5
_
1.9
].3
Level4
INCLINE
2.0
3.0
4.0
8.0
_
3.0
2.0
SPEED
2.5
2.3
3.0
6.0
_
2.3
2.5
Level5
INCLINE
2.5
3.5
4.5
8.5
3.5
2.5
SPEED
1.5
2.3
3.0
6.5
2.3
1.5
Level8
INCLINE
2.5
3.5
4.5
9.0
_
3.5
2.5
SPEED
].8
2.6
3.5
7.0
_
2.6
1.8
Level7
INCLINE
2.5
4.0
5.5
9.5
__
4.0
3.0
SPEED
].8
2.6
3.5
7.5
_
2.6
].8
Level8
"_
INCLINE
3.0
4.0
5.5
9.5
_
4.0
3.0
SPEED
2.0
3.0
4.0
8.0
_
3.0
2.0
Level9
INCLINE
3.0
4.5
6.0
10.0
_
5.0
3.0
SPEED
2.0
3.0
4.0
8.5
_
3.0
2.0
Level 10
INCLINE
3.0
4.5
6.0
10.0
5.0
3.0
(WARM-UP and COOL-DOWN
last 4:00minuteseachandare includedin programtimes)
i ¸¸
_
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_1
Simulates various INCLINESand yardages for holes on a golf course, with 4 tee-off boxes and 9 holes to choosefrom.
Distance-basedgoal.
GOLFCOURSE9 HOLEPROGRAM SEGMENTS
HOLE
NUMBER:
Redtee
Elevation
0.0
1.0
2.0
3.0
2.5
1.0
2.0
2.5
1.5
2482
9holes
Distance 309
359
283
256
113
387
91
351
333
Wflitetee Elevation 0,0
1.0
2,0
3.0
2,5
1.0
2,0
2.5
1.5
i
2875
9holes
Distance 33I
427
330
295
129
466
97
369
43i
Bluetee
Elevation 0.0
1.0
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3003
9holes
Distance 345
460
337
308
142
484
97
389
441
Blackiee
Elevation 0,0
1.0
2.0
3.0
2.5
1.0
2.0
2.5
1.5
9holes
Distance 376
502
374
327
I87
500
I06
416
462
Distance = Yards
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