Mon 10th Apr 2017 at 9:00pm by Fat head

Swim > General

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Time
56:39
Miles
1.24
per 100m
2:50
Cals
538
Cadence
60
Asc(m)
42
Surface
Road

Notes & Comments

10 lengths.

3 lots of 4x4 off 4
1&2 indie
3 sprint
4 easy

2 lengths easy

3:18 6 2:42 7 8 3:26 2:20 1:40 2:24 1:33 2:06 1:55 2:32 1:27 2:22 1:39 2:19 1:40 2:07 1:55 2:32 1:29 2:17 1:42 2:21 1:38 2:06 56 2:31 3 1:13 4

Pace

61%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:10	2:10	34:48	56 54-58
0.12	4:14	2:04	33:15	56 50-62
0.19	8:50	4:36	1:14:06	63 62-64
0.25	11:19	2:29	39:51	62 54-68
0.31	14:40	3:21	54:02	63 54-68
0.37	17:51	3:11	51:08	62 62-62
0.43	21:17	3:27	55:26	59 54-60
0.50	23:33	2:16	36:23	55 54-56
0.56	26:39	3:06	49:57	59 52-66
0.62	29:56	3:17	52:44	61 54-64
0.68	33:16	3:20	53:37	66 58-68
0.75	35:13	1:57	31:30	61 60-62
0.81	38:37	3:24	54:46	58 54-62
0.87	41:55	3:18	53:07	57 52-58
0.93	45:15	3:20	53:31	66 62-68
0.99	47:25	2:10	34:53	63 54-72
1.06	50:27	3:02	48:46	64 62-68
1.12	53:16	2:49	45:23	60 58-62
1.18	55:24	2:09	34:28	55 52-56
1.22	56:40	1:16	30:30	54 54-54

Cadence

60 (72 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	9:27	38:01	More
800m	21:20	42:55	More
1km	27:58	45:01	More
Mile	45:33	45:33	More

Predictions

Dist	Time	Per Mile
400m	10:19	41:30
750m	20:05	43:06
1km	27:14	43:50
1500m	41:51	44:54
1 mile	45:06	45:06
1.9km	53:47	45:33
3km	1:27:16	46:49
3.8km	1:52:07	47:29
5km	2:29:59	48:16
10km	5:12:42	50:19

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