Wed 19th Nov 2014 at 6:00am by bigfatjoe

Swim > Pool

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Time
39:15
Miles
1.24
per 100m
1:58
Cals
637
Cadence
56
Asc(m)
42
Surface
Road

Notes & Comments

Swim at North Sydney pool. It was slower after 10 days with no swimming... I think I need to keep up a minimum of once a week. Next week I will try and swim 4 times and see if that helps for the half ironman. It doesn't seem to tire me out, but maybe it will improve my technique.

Split Summary
===
1) 0.5km - 9:31
2) 0.5km - 9:50
3) 0.5km - 9:50
4) 0.5km - 10:04

9:31 9:50 9:50 10:04

Pace

10%

43%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:36	2:36	41:43	57 50-64
0.12	4:31	1:55	30:53	53 46-60
0.19	6:29	1:58	31:38	57 52-62
0.25	8:29	2:00	32:19	53 52-54
0.31	10:28	1:59	31:59	60 56-64
0.37	12:27	1:59	31:55	60 58-62
0.43	14:24	1:57	31:25	57 56-58
0.50	16:22	1:57	31:27	54 52-56
0.56	18:20	1:59	31:48	62 60-64
0.62	19:47	1:27	23:16	60 60-60
0.68	21:16	1:29	23:47	57 52-62
0.75	22:39	1:24	22:25	52 50-54
0.81	24:36	1:57	31:21	52 46-58
0.87	26:08	1:32	24:38	52 52-52
0.93	28:33	2:25	38:53	58 56-60
0.99	29:36	1:03	16:51	55 54-56
1.06	31:41	2:05	33:37	54 52-56
1.12	33:46	2:05	33:38	54 54-54
1.18	35:39	1:53	30:17	58 56-60
1.24	37:53	2:14	35:52	59 58-60
1.30	39:38	1:45	28:15	57 56-58

Cadence

56 (64 max)

Cadence Chart

Cadence Bands

Predictions

Dist	Time	Per Mile
400m	7:09	28:46
750m	13:55	29:52
1km	18:52	30:22
1500m	29:00	31:07
1 mile	31:15	31:15
1.9km	37:16	31:34
3km	1:00:28	32:26
3.8km	1:17:41	32:54
5km	1:43:55	33:27
10km	3:36:39	34:52

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