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
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 |
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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