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Sat 8th Mar 2025 at 7:30am by Richard-M
Swim > Pool
-
Time
56:26
-
Miles
1.55
-
per 100m
2:15
-
Pacing
0%
-
Cals
514
-
Cadence
54
-
Surface
Pool
-
Temp
27°C
Notes & Comments
Swim: 2.5k/100x25m @EA (was 2.7/2.8k …)
Bit messy as I forgot what I was doing… busy pool at times
100m WU
4 x 100 build, 4/10 building to 9/10 effort 15s rest
4 x 100m at threshold with 50m easy recovery swim
6 x 100m above threshold with 15s rest between 100m.
6x 50m drill, 50m FC.
100m CD
Lots of standing round so pace was faster plus watch missed 100m drill, 100 swim and a bit more…
1) 0km - 10(0/km)
2) 0.1km - 2:11(21:51/km) 20cal 24/rpm 2.75/3.35kmph
3) 0km - 2(0/km)
4) 0km - 14(0/km)
5) 0.08km - 1:32(20:25/km) 15cal 26/rpm 2.94/3.79kmph
6) 0km - 15(0/km)
7) 0.1km - 1:46(17:39/km) 20cal 28/rpm 3.4/3.86kmph
8) 0km - 15(0/km)
9) 0.1km - 1:47(17:47/km) 20cal 27/rpm 3.37/3.69kmph
10) 0km - 15(0/km)
11) 0km - 4(0/km)
12) 0.1km - 1:46(17:37/km) 20cal 27/rpm 3.41/3.54kmph
13) 0.05km - 1:16(25:25/km) 10cal 23/rpm 2.36/3.19kmph
14) 0km - 12(0/km)
15) 0.1km - 1:37(16:06/km) 20cal 30/rpm 3.73/3.95kmph
16) 0.05km - 1:14(24:44/km) 10cal 23/rpm 2.43/3.38kmph
17) 0km - 15(0/km)
18) 0.1km - 1:38(16:17/km) 20cal 29/rpm 3.69/3.87kmph
19) 0km - 11(0/km)
20) 0.05km - 1:05(21:31/km) 10cal 25/rpm 2.79/3.07kmph
21) 0.1km - 2:04(20:41/km) 20cal 24/rpm 2.9/3.73kmph
22) 0.05km - 1:16(25:11/km) 10cal 21/rpm 2.38/3.38kmph
23) 0km - 19(0/km)
24) 0.1km - 2:07(21:05/km) 20cal 24/rpm 2.84/3.47kmph
25) 0km - 15(0/km)
26) 0.1km - 1:47(17:54/km) 20cal 26/rpm 3.35/3.74kmph
27) 0km - 16(0/km)
28) 0.1km - 1:42(17:01/km) 20cal 28/rpm 3.53/3.82kmph
29) 0km - 16(0/km)
30) 0km - 5(0/km)
31) 0.1km - 1:43(17:11/km) 20cal 28/rpm 3.49/3.71kmph
32) 0km - 15(0/km)
33) 0km - 2(0/km)
34) 0km - 13(0/km)
35) 0.1km - 1:43(17:13/km) 20cal 28/rpm 3.48/3.99kmph
36) 0km - 15(0/km)
37) 0.1km - 1:57(19:33/km) 20cal 25/rpm 3.07/3.32kmph
38) 0km - 16(0/km)
39) 0km - 3(0/km)
40) 0.05km - 46(15:23/km) 10cal 26/rpm 3.9/4.15kmph
41) 0km - 9(0/km)
42) 0.05km - 57(18:53/km) 10cal 26/rpm 3.18/3.41kmph
43) 0km - 9(0/km)
44) 0.05km - 51(16:55/km) 10cal 26/rpm 3.55/3.77kmph
45) 0.05km - 1:02(20:47/km) 10cal 25/rpm 2.89/3.7kmph
46) 0km - 12(0/km)
47) 0.05km - 50(16:48/km) 10cal 29/rpm 3.57/3.82kmph
48) 0.05km - 1:07(22:24/km) 10cal 23/rpm 2.68/3.86kmph
49) 0.05km - 1:19(26:21/km) 10cal 20/rpm 2.28/3.41kmph
50) 0.05km - 1:24(28:01/km) 10cal 30/rpm 3.33/3.4kmph
51) 0km - 6(0/km)
52) 0.05km - 53(17:46/km) 10cal 25/rpm 3.38/3.54kmph
53) 0km - 9(0/km)
54) 0.05km - 55(18:16/km) 10cal 27/rpm 3.29/3.34kmph
55) 0.05km - 1:09(22:54/km) 10cal 22/rpm 2.62/3.6kmph
56) 0km - 14(0/km)
57) 0.05km - 53(17:48/km) 10cal 28/rpm 3.37/3.68kmph
58) 0.1km - 2:34(25:44/km) 20cal 27/rpm 2.99/3.14kmph
59) 0km - 15(0/km)
60) 0km - 1:46(0/km)
61) 0km - 3(0/km)
62) 0.1km - 2:02(20:17/km) 32cal 37/rpm 2.96/3.28kmph
63) 0.03km - 29(19:08/km) 5cal 25/rpm 3.14/3.14kmph
64) 0.05km - 1:01(20:26/km) 12cal 20/rpm 2.94/2.95kmph
65) 0.05km - 53(17:36/km) 10cal 24/rpm 3.41/3.75kmph
10 2:11 2 14 1:32 15 1:46 15 1:47 15 4 1:46 1:16 12 1:37 1:14 15 1:38 11 1:05 2:04 1:16 19 2:07 15 1:47 16 1:42 16 5 1:43 15 2 13 1:43 15 1:57 16 3 46 9 57 9 51 1:02 12 50 1:07 1:19 1:24 6 53 9 55 1:09 14 53 2:34 15 1:46 3 2:02 29 1:01 53
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
2:21 |
2:21 |
37:52 |
50 40-54 |
| 0.12 |
4:18 |
1:57 |
31:20 |
54 48-56 |
| 0.19 |
6:04 |
1:46 |
28:32 |
56 54-58 |
| 0.25 |
7:49 |
1:45 |
28:12 |
54 50-60 |
| 0.31 |
9:34 |
1:44 |
28:01 |
55 52-58 |
| 0.37 |
11:42 |
2:08 |
34:15 |
50 42-52 |
| 0.43 |
13:19 |
1:37 |
26:05 |
60 58-62 |
| 0.50 |
15:21 |
2:02 |
32:45 |
52 40-58 |
| 0.56 |
17:10 |
1:49 |
29:18 |
55 48-60 |
| 0.62 |
19:17 |
2:07 |
34:00 |
51 34-60 |
| 0.68 |
21:23 |
2:06 |
33:42 |
49 36-56 |
| 0.75 |
23:29 |
2:06 |
33:50 |
49 40-54 |
| 0.81 |
25:18 |
1:49 |
29:18 |
53 46-58 |
| 0.87 |
27:02 |
1:44 |
27:54 |
56 54-58 |
| 0.93 |
28:43 |
1:40 |
26:56 |
56 52-60 |
| 0.99 |
30:24 |
1:41 |
27:08 |
54 52-60 |
| 1.06 |
32:11 |
1:47 |
28:42 |
55 44-58 |
| 1.12 |
34:02 |
1:52 |
29:56 |
54 46-58 |
| 1.18 |
35:45 |
1:43 |
27:31 |
54 48-58 |
| 1.24 |
37:39 |
1:54 |
30:37 |
51 44-56 |
| 1.30 |
39:36 |
1:57 |
31:15 |
55 42-60 |
| 1.37 |
41:42 |
2:07 |
33:58 |
50 34-56 |
| 1.43 |
43:36 |
1:53 |
30:23 |
56 48-66 |
| 1.49 |
45:37 |
2:02 |
32:42 |
50 38-56 |
| 1.55 |
47:24 |
1:46 |
28:29 |
54 52-58 |
| 1.62 |
49:18 |
1:54 |
30:40 |
55 48-58 |
| 1.68 |
51:12 |
1:55 |
30:44 |
54 54-54 |
| 1.74 |
53:14 |
2:02 |
32:37 |
69 54-80 |
| 1.80 |
55:12 |
1:58 |
31:41 |
52 36-78 |
| 1.84 |
56:26 |
1:14 |
29:13 |
48 46-50 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
6:45 |
27:10 |
More |
| 800m |
13:56 |
28:01 |
More |
| 1km |
17:54 |
28:49 |
More |
| Mile |
29:41 |
29:41 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
7:25 |
29:50 |
| 750m |
14:54 |
31:58 |
| 1km |
20:29 |
32:58 |
| 1500m |
32:07 |
34:27 |
| 1 mile |
34:43 |
34:43 |
| 1.9km |
41:44 |
35:21 |
| 3km |
1:09:14 |
37:08 |
| 3.8km |
1:29:59 |
38:07 |
| 5km |
2:01:58 |
39:15 |
| 10km |
4:22:57 |
42:19 |
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