Wed 15th Feb 2017 at 5:00am by Fat head
Swim > General
-
Time
1:21:48
-
Miles
2.49
-
per 100m
2:03
-
Cals
801
-
Cadence
58
-
Asc(m)
42
-
Surface
Road
Notes & Comments
600
6 100 pull
3 lots of 6 1s kick
400, 300, 200, 100
10 100s
Broken 200 easy
Comfortably drafted Glen for the main set.
10:05 51 1:37 10 1:40 9 1:39 9 1:40 9 1:40 9 1:40 30 4:06 40 4:19 40 4:20 1:46 6:38 30 4:58 17 3:19 20 1:38 1:16 1:34 10 1:38 12 1:37 9 1:40 12 1:39 10 1:41 12 1:37 9 1:00 40 6 5 1:40 9 1:42 10 50 1:18 4 6 29 11 46 58 1:55 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
2:08 |
2:08 |
34:24 |
56 52-58 |
0.12 |
3:58 |
1:49 |
29:19 |
55 54-56 |
0.19 |
5:42 |
1:45 |
28:03 |
57 54-58 |
0.25 |
7:24 |
1:42 |
27:20 |
57 54-58 |
0.31 |
9:06 |
1:42 |
27:21 |
55 52-60 |
0.37 |
11:23 |
2:17 |
36:49 |
57 54-58 |
0.43 |
13:19 |
1:56 |
31:08 |
57 54-60 |
0.50 |
15:11 |
1:52 |
29:55 |
60 58-60 |
0.56 |
16:59 |
1:48 |
29:00 |
56 54-58 |
0.62 |
18:47 |
1:48 |
28:59 |
58 56-60 |
0.68 |
20:39 |
1:52 |
29:59 |
56 54-58 |
0.75 |
24:54 |
4:15 |
1:08:29 |
62 62-62 |
0.81 |
25:58 |
1:04 |
17:05 |
- |
0.87 |
29:57 |
3:59 |
1:04:04 |
- |
0.93 |
30:56 |
1:00 |
15:58 |
- |
0.99 |
34:57 |
4:01 |
1:04:36 |
- |
1.06 |
35:57 |
1:00 |
16:06 |
- |
1.12 |
38:20 |
2:23 |
38:27 |
57 56-58 |
1.18 |
40:11 |
1:50 |
29:31 |
59 58-60 |
1.24 |
41:55 |
1:45 |
28:06 |
58 56-62 |
1.30 |
43:36 |
1:41 |
27:09 |
56 54-60 |
1.37 |
45:37 |
2:01 |
32:21 |
58 58-58 |
1.43 |
47:24 |
1:47 |
28:48 |
58 56-60 |
1.49 |
49:06 |
1:42 |
27:19 |
57 56-58 |
1.55 |
50:59 |
1:52 |
30:10 |
56 56-56 |
1.62 |
52:43 |
1:44 |
27:52 |
58 58-58 |
1.68 |
54:36 |
1:54 |
30:31 |
59 58-60 |
1.74 |
57:14 |
2:38 |
42:15 |
60 58-62 |
1.80 |
59:13 |
2:00 |
32:04 |
61 56-62 |
1.86 |
1:01:05 |
1:52 |
29:57 |
60 56-62 |
1.93 |
1:02:55 |
1:50 |
29:25 |
61 58-62 |
1.99 |
1:04:46 |
1:51 |
29:53 |
59 54-62 |
2.05 |
1:06:37 |
1:51 |
29:48 |
60 56-62 |
2.11 |
1:08:26 |
1:49 |
29:11 |
61 56-64 |
2.17 |
1:10:04 |
1:38 |
26:12 |
62 58-64 |
2.24 |
1:12:22 |
2:18 |
36:57 |
63 60-64 |
2.30 |
1:14:19 |
1:58 |
31:33 |
62 60-64 |
2.36 |
1:17:02 |
2:42 |
43:32 |
58 54-62 |
2.42 |
1:20:12 |
3:11 |
51:09 |
50 44-56 |
2.46 |
1:21:49 |
1:37 |
39:11 |
54 54-54 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
5:44 |
23:05 |
More |
800m |
12:51 |
25:51 |
More |
1km |
16:27 |
26:29 |
More |
Mile |
28:41 |
28:41 |
More |
Predictions
Dist |
Time |
Per Mile |
400m |
7:07 |
28:38 |
750m |
13:51 |
29:43 |
1km |
18:47 |
30:14 |
1500m |
28:52 |
30:58 |
1 mile |
31:06 |
31:06 |
1.9km |
37:05 |
31:25 |
3km |
1:00:11 |
32:17 |
3.8km |
1:17:19 |
32:45 |
5km |
1:43:26 |
33:18 |
10km |
3:35:39 |
34:42 |
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