Mon 6th Mar 2017 at 9:00pm by Fat head

Swim > General

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Time
57:46
Miles
1.45
per 100m
2:29
Cals
624
Cadence
60
Asc(m)
42
Surface
Road

Notes & Comments

400 warm up, 2nd and 4th 100 back

5 minute TT, 9.5 lengths. Dragged Laura to a new pb! FFS!!!!! :-)

2 crawl, 1 back, 2 breast, 1 front
1 crawl, 2 back, 1 breast, 1 front
1 crawl, 1 back. 2 breast, 1 front
1 crawl, 1 back, 1 breast, 2 front
twice

crawl was meant to be fly, but that ain't going to happen!!

8 1s sprint off 45

7:29 1:09 5:07 11 36 6:34 3:00 31 3:23 20 3:11 13 3:03 1:29 2:58 18 3:26 41 3:08 33 3:07 1:23 29 15 31 13 31 14 31 14 31 13 32 14 31 14 31 10

Pace

22%

13%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:20	2:20	37:25	52 48-56
0.12	4:17	1:57	31:29	57 48-64
0.19	6:16	1:59	32:01	54 44-60
0.25	8:53	2:37	42:00	58 46-72
0.31	10:46	1:53	30:13	63 62-64
0.37	12:30	1:45	28:04	62 62-62
0.43	19:27	6:57	1:51:53	61 60-64
0.50	22:39	3:12	51:29	61 52-72
0.56	25:04	2:25	38:49	60 54-62
0.62	27:00	1:56	31:14	53 42-72
0.68	28:59	1:59	31:57	60 54-62
0.75	30:55	1:55	30:55	63 56-72
0.81	33:06	2:11	35:06	60 54-68
0.87	35:57	2:52	46:00	63 58-68
0.93	38:07	2:10	34:50	59 50-66
0.99	40:25	2:18	37:05	54 48-56
1.06	42:21	1:56	31:11	58 46-68
1.12	45:24	3:03	49:04	62 50-74
1.18	47:53	2:28	39:49	57 54-58
1.24	49:50	1:57	31:28	61 54-70
1.30	52:52	3:02	48:44	66 58-70
1.37	55:19	2:27	39:32	64 62-66
1.43	57:47	2:28	39:44	66 64-66

Cadence

60 (74 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	7:47	31:19	More
800m	16:48	33:48	More
1km	21:10	34:04	More
Mile	39:58	39:58	More

Predictions

Dist	Time	Per Mile
400m	8:54	35:48
750m	17:21	37:14
1km	23:32	37:52
1500m	36:10	38:48
1 mile	38:58	38:58
1.9km	46:27	39:21
3km	1:15:24	40:27
3.8km	1:36:52	41:01
5km	2:09:34	41:42
10km	4:30:08	43:28

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