Wed 8th Mar 2017 at 5:00am by Fat head

Swim > General

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Time
1:20:00
Miles
2.49
per 100m
2:00
Cals
842
Cadence
58
Asc(m)
42
Surface
Road

Notes & Comments

600

6 100 front, breast, front.

6 2s kick

2 200
4 100
3 times

Stayed with Danny and Glen for the first 2, dropped back a bit (not much) on the 3rd. Think that's my best Wednesday after a Tuesday night.

9:52 1:28 1:54 6 1:49 9 1:48 3 1:49 3 1:49 2 1:49 39 7:41 2:04 3:13 18 3:14 22 1:36 9 1:38 9 1:38 8 1:38 1:29 3:18 10 3:21 43 1:36 11 1:41 7 1:42 7 1:44 1:19 3:21 15 3:25 30 1:36 8 1:42 9 1:40 12 1:44 42

Pace

10%

81%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:06	2:06	33:48	58 54-62
0.12	3:52	1:46	28:22	56 54-58
0.19	5:33	1:41	27:13	54 50-56
0.25	7:16	1:43	27:32	57 56-58
0.31	8:55	1:39	26:36	55 54-56
0.37	11:45	2:50	45:41	58 52-60
0.43	14:01	2:16	36:22	64 64-64
0.50	16:04	2:03	33:02	60 56-62
0.56	17:58	1:54	30:35	61 58-66
0.62	19:53	1:55	30:47	60 56-66
0.68	21:43	1:50	29:37	58 56-60
0.75	28:48	7:05	1:53:54	60 60-60
0.81	30:34	1:46	28:24	-
0.87	31:00	26	7:05	-
0.93	31:07	7	1:46	-
0.99	35:14	4:07	1:06:18	-
1.06	36:16	1:02	16:31	-
1.12	37:23	1:08	18:13	61 60-62
1.18	38:56	1:32	24:41	55 54-56
1.24	40:47	1:52	29:55	59 56-62
1.30	42:36	1:49	29:12	58 54-62
1.37	44:23	1:47	28:50	59 58-60
1.43	46:10	1:46	28:32	56 54-58
1.49	48:54	2:45	44:11	58 56-60
1.55	50:51	1:57	31:20	57 54-62
1.62	52:43	1:52	29:58	58 54-60
1.68	54:26	1:43	27:36	59 58-60
1.74	56:39	2:13	35:41	57 56-60
1.80	58:36	1:56	31:15	58 56-58
1.86	1:00:26	1:50	29:32	58 52-60
1.93	1:02:16	1:50	29:31	59 58-62
1.99	1:04:56	2:40	43:01	59 58-60
2.05	1:06:52	1:56	31:03	57 54-58
2.11	1:08:49	1:57	31:30	59 54-60
2.17	1:10:36	1:47	28:35	57 56-60
2.24	1:12:38	2:02	32:43	60 58-62
2.30	1:14:31	1:53	30:18	61 58-62
2.36	1:16:21	1:50	29:30	57 52-60
2.42	1:18:15	1:54	30:31	57 56-58
2.46	1:20:01	1:46	43:06	56 56-56

Cadence

58 (66 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	4:26	17:50	More
800m	9:50	19:48	More
1km	13:23	21:33	More
Mile	25:51	25:51	More

Predictions

Dist	Time	Per Mile
400m	6:57	27:58
750m	13:32	29:02
1km	18:22	29:33
1500m	28:14	30:17
1 mile	30:25	30:25
1.9km	36:16	30:43
3km	58:52	31:35
3.8km	1:15:37	32:01
5km	1:41:09	32:33
10km	3:30:54	33:56

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