Mon 27th Feb 2017 at 9:00pm by Fat head

Swim > General

  • Time
    58:12
  • Miles
    1.41
  • per 100m
    2:34
  • Cals
    560
  • Cadence
    60
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

400 warm up.

Nitro set

Time increases 10 seconds from 50 seconds to 3 min 10 seconds, you have to chose when to do more lengths than before, then you can't do less next time. Brutal!!

1,1,2,2,2,3,3,3,3,4,4,4,5,5,5.

Some sprint relays.
6:35 2:17 28 23 31 28 58 10 1:03 18 1:02 28 1:32 8 1:40 12 1:41 23 1:40 24 2:07 14 2:12 17 2:14 26 2:42 8 2:51 9 2:47 2:28 1:45 2:25 37 1:27 26 2:47 30 3:10 26 2:03 26 32 36 3

Pace

19% 4% 76%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.06 2:06 2:06 33:48 60 56-62
0.12 3:53 1:47 28:46 59 58-60
0.19 5:37 1:44 27:55 57 56-58
0.25 9:06 3:28 55:52 62 58-66
0.31 11:40 2:34 41:20 65 62-66
0.37 13:35 1:56 31:03 62 62-62
0.43 15:34 1:59 31:54 64 62-66
0.50 17:25 1:51 29:42 61 60-62
0.56 19:18 1:53 30:22 60 58-60
0.62 21:19 2:01 32:20 58 56-58
0.68 23:25 2:06 33:50 60 56-64
0.75 25:18 1:53 30:23 60 60-60
0.81 27:15 1:57 31:20 60 58-60
0.87 28:54 1:39 26:32 59 56-60
0.93 30:56 2:02 32:36 60 56-64
0.99 32:48 1:52 30:05 60 58-60
1.06 34:34 1:46 28:26 60 58-62
1.12 36:21 1:48 28:50 61 60-62
1.18 37:59 1:37 26:07 60 58-62
1.24 41:34 3:35 57:41 55 50-60
1.30 48:37 7:03 1:53:29 61 50-72
1.37 55:47 7:11 1:55:29 58 50-72
1.39 58:12 2:25 1:57:07 54 54-54

Cadence

60 (72 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 6:54 27:44 More
800m 14:23 28:56 More
1km 18:25 29:39 More
Mile 32:18 32:18 More

Predictions

Dist Time Per Mile
400m 9:15 37:13
750m 18:00 38:37
1km 24:25 39:18
1500m 37:32 40:16
1 mile 40:26 40:26
1.9km 48:13 40:50
3km 1:18:15 41:59
3.8km 1:40:31 42:34
5km 2:14:28 43:17
10km 4:40:21 45:07
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