Wed 15th Mar 2017 at 5:00am by Fat head

Swim > General

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Time
1:18:26
Miles
2.24
per 100m
2:11
Cals
624
Cadence
57
Asc(m)
42
Surface
Road

Notes & Comments

2 300

6 1s
3 2s
2 100 kick

200 skull up doggy paddle back

2 200 (with dive at deep end)
6 100
twice

200 easy

Hung on to Glen and Danny till the last 300 or so, pretty happy with that.

3:49 9 1:08 23 5:06 1:16 33 9 36 9 35 10 36 10 34 12 36 18 1:11 16 1:11 15 1:10 19 1:48 16 1:50 1:12 5:00 1:48 3:24 24 3:30 51 1:34 13 1:40 13 1:35 15 1:38 14 1:36 10 1:39 1:54 3:28 19 3:30 52 1:36 12 1:39 13 1:39 10 1:40 11 1:39 11 1:41 1:47 1:44 16 1:12

Pace

17%

14%

64%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:08	2:08	34:12	56 52-60
0.12	4:04	1:57	31:17	55 52-56
0.19	6:02	1:58	31:34	55 52-56
0.25	7:50	1:48	29:01	55 54-58
0.31	9:34	1:44	27:59	54 52-56
0.37	12:17	2:43	43:37	54 54-54
0.43	14:39	2:22	38:04	-
0.50	16:57	2:18	37:05	-
0.56	19:41	2:44	43:53	-
0.62	21:56	2:15	36:19	-
0.68	24:06	2:10	34:50	-
0.75	29:18	5:12	1:23:35	-
0.81	30:35	1:18	20:50	-
0.87	34:59	4:24	1:10:51	-
0.93	36:05	1:06	17:39	-
0.99	37:22	1:16	20:31	58 54-62
1.06	39:03	1:42	27:16	57 52-60
1.12	41:18	2:15	36:12	58 54-64
1.18	43:14	1:55	30:58	60 58-60
1.24	45:07	1:53	30:17	60 52-64
1.30	46:59	1:52	30:06	57 54-58
1.37	48:48	1:49	29:15	61 60-62
1.43	50:38	1:51	29:39	59 52-62
1.49	53:46	3:08	50:18	59 54-60
1.55	55:54	2:08	34:16	57 52-62
1.62	57:56	2:03	32:55	54 52-56
1.68	59:49	1:52	30:09	57 50-62
1.74	1:02:07	2:18	37:08	57 56-58
1.80	1:04:07	1:59	32:00	59 56-60
1.86	1:06:00	1:54	30:32	59 56-60
1.93	1:07:51	1:51	29:46	59 58-60
1.99	1:09:40	1:49	29:10	60 58-60
2.05	1:11:32	1:52	30:02	61 56-64
2.11	1:14:37	3:05	49:36	59 54-62
2.17	1:16:49	2:12	35:30	52 50-52
2.22	1:18:26	1:37	39:06	51 50-52

Cadence

57 (64 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	5:10	20:48	More
800m	12:26	25:01	More
1km	17:46	28:35	More
Mile	29:45	29:45	More

Predictions

Dist	Time	Per Mile
400m	7:38	30:43
750m	14:51	31:52
1km	20:09	32:26
1500m	30:58	33:13
1 mile	33:22	33:22
1.9km	39:47	33:42
3km	1:04:33	34:38
3.8km	1:22:56	35:07
5km	1:50:57	35:43
10km	3:51:18	37:13

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