Wed 22nd Mar 2017 at 7:00pm by GlennR

Swim > Pool

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Time
30:04
Miles
0.47
per 100m
3:57
Cals
180
Cadence
40
Asc(m)
42
Surface
Road

14:35 400m

Notes & Comments

200m vanilla to start, then 3 x 100m with pull buoy, then 4 x 50m without. Final 50m with, because I was trying something.

Split Summary
===
1) 0.12m - 6:48(54:42/m) 48cal 20/rpm 1.1/1.26mph
2) 0m - 37(/m)
3) 0.06m - 3:08(50:21/m) 24cal 18/rpm 1.19/1.5mph
4) 0m - 51(/m)
5) 0.06m - 3:06(49:56/m) 24cal 19/rpm 1.2/1.29mph
6) 0m - 40(/m)
7) 0.06m - 3:03(49:08/m) 24cal 21/rpm 1.22/1.4mph
8) 0m - 32(/m)
9) 0.03m - 1:37(52:10/m) 12cal 22/rpm 1.15/1.17mph
10) 0m - 49(/m)
11) 0.03m - 1:39(53:08/m) 12cal 22/rpm 1.13/1.18mph
12) 0m - 1:11(/m)
13) 0.03m - 1:44(55:44/m) 12cal 21/rpm 1.08/1.15mph
14) 0m - 28(/m)
15) 0.03m - 1:42(54:47/m) 12cal 20/rpm 1.1/1.13mph
16) 0m - 28(/m)
17) 0.03m - 1:36(51:23/m) 12cal 19/rpm 1.17/1.18mph
18) 0m - 5(/m)

6:48 37 3:08 51 3:06 40 3:03 32 1:37 49 1:39 1:11 1:44 28 1:42 28 1:36 5

Pace

14%

86%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	4:25	4:25	1:11:05	39 36-42
0.12	8:19	3:54	1:02:46	39 32-42
0.19	12:21	4:02	1:04:55	36 36-38
0.25	16:04	3:43	59:49	38 36-40
0.31	19:43	3:39	58:44	42 40-46
0.37	24:59	5:16	1:24:46	43 42-44
0.43	29:25	4:26	1:11:21	40 36-42
0.45	30:05	40	42:55	42 42-42

Cadence

40 (46 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	14:35	58:40	More

Predictions

Dist	Time	Per Mile
400m	14:50	59:41
750m	29:47	1:03:55
1km	40:59	1:05:57
1500m	1:04:15	1:08:56
1 mile	1:09:28	1:09:28
1.9km	1:23:31	1:10:44
3km	2:18:37	1:14:22
3.8km	3:00:11	1:16:19
5km	4:04:17	1:18:38
10km	8:47:01	1:24:49

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