Mon 13th Feb 2017 at 9:00pm by Fat head

Swim > General

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Time
55:49
Miles
0.99
per 100m
3:29
Cals
442
Cadence
58
Asc(m)
42
Surface
Road

Notes & Comments

400

4 4x1 indies

1/2 length sprint
1 length fist
1 length sprint
1 length drill
1 1/2 length sprint
1/2 length easy

2 lengths in a relay race.

6:28 2:52 2:20 16 2:22 17 2:26 19 2:27 4:57 26 42 33 1:07 27 22 32 1:20 58 2:25 33 12 34 57 22 23 33 1:04 53 1:38 33 15 34 56 25 20 35 54 59 4:50 29 3:28 30 15

Pace

55%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:06	2:06	33:48	57 54-60
0.12	3:51	1:45	28:10	56 54-58
0.19	5:30	1:39	26:33	58 56-60
0.25	9:16	3:46	1:00:34	57 52-62
0.31	11:46	2:30	40:17	58 54-64
0.37	13:40	1:54	30:35	56 50-64
0.43	15:53	2:13	35:37	57 54-64
0.50	17:58	2:05	33:39	55 52-58
0.56	23:22	5:23	1:26:42	59 56-64
0.62	27:30	4:09	1:06:44	62 52-68
0.68	32:29	4:59	1:20:04	60 52-62
0.75	35:59	3:30	56:25	59 56-62
0.81	39:58	3:59	1:04:00	56 54-58
0.87	43:18	3:20	53:37	61 54-66
0.93	49:32	6:14	1:40:22	60 54-66
0.97	55:50	6:18	2:32:30	57 56-58

Cadence

58 (68 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	7:50	31:31	More
800m	17:21	34:54	More
1km	27:22	44:03	More

Predictions

Dist	Time	Per Mile
400m	12:54	51:54
750m	25:07	53:54
1km	34:04	54:49
1500m	52:22	56:11
1 mile	56:25	56:25
1.9km	1:07:16	56:59
3km	1:49:10	58:34
3.8km	2:20:15	59:24
5km	3:07:36	1:00:23
10km	6:31:09	1:02:57

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