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Mon 26th May 2025 at 8:19am by Richard-M

Swim > Pool
  • Time
    57:01
  • Miles
    1.62
  • per 100m
    2:12
  • Pacing
    0%
  • Cals
    572
  • Cadence
    56
  • Surface
    Pool
  • Temp
    22°C

Notes & Comments

Swim: 2.6k/52x50m @Inspire
WU 400m easy
x10 100m hard with 20s Rex
400m Paddles and pull buoy
X10 50m harder with 20s rest
CD 300m easy

1) 400m - 7:52(1:58/100m) 88cal 27/rpm 3.05/3.33kmph
2) Rest 2s
3) Rest 4s
4) 100m - 1:43(1:43/100m) 22cal 29/rpm 3.5/3.65kmph
5) Rest 20s
6) 100m - 1:48(1:48/100m) 22cal 29/rpm 3.33/3.37kmph
7) Rest 21s
8) 100m - 1:50(1:50/100m) 22cal 29/rpm 3.27/3.27kmph
9) Rest 21s
10) 100m - 1:51(1:51/100m) 22cal 29/rpm 3.23/3.27kmph
11) Rest 21s
12) 100m - 1:50(1:50/100m) 22cal 28/rpm 3.27/3.32kmph
13) Rest 21s
14) 100m - 1:55(1:55/100m) 22cal 28/rpm 3.14/3.55kmph
15) Rest 20s
16) 100m - 1:46(1:46/100m) 22cal 29/rpm 3.39/3.42kmph
17) Rest 21s
18) Rest 2s
19) 100m - 1:50(1:50/100m) 22cal 29/rpm 3.27/3.38kmph
20) Rest 20s
21) 100m - 1:57(1:57/100m) 22cal 29/rpm 3.06/3.19kmph
22) Rest 20s
23) 100m - 1:52(1:52/100m) 22cal 29/rpm 3.2/3.31kmph
24) Rest 21s
25) Rest 2s
26) 200m - 3:58(1:59/100m) 44cal 27/rpm 3.03/3.15kmph
27) 200m - 3:54(1:57/100m) 44cal 29/rpm 3.08/3.18kmph
28) Rest 32s
29) 50m - 51(1:42/100m) 11cal 28/rpm 3.52/3.52kmph
30) Rest 21s
31) 50m - 50(1:40/100m) 11cal 30/rpm 3.62/3.62kmph
32) Rest 20s
33) Rest 4s
34) 50m - 53(1:46/100m) 11cal 28/rpm 3.39/3.39kmph
35) Rest 1s
36) 50m - 50(1:40/100m) 11cal 29/rpm 3.61/3.61kmph
37) Rest 20s
38) 50m - 56(1:52/100m) 11cal 28/rpm 3.23/3.23kmph
39) Rest 20s
40) Rest 1s
41) 50m - 52(1:44/100m) 11cal 29/rpm 3.47/3.47kmph
42) Rest 21s
43) 50m - 1:00(2:00/100m) 11cal 29/rpm 3.01/3.01kmph
44) Rest 20s
45) 50m - 58(1:56/100m) 11cal 28/rpm 3.1/3.1kmph
46) Rest 21s
47) 50m - 55(1:50/100m) 11cal 28/rpm 3.27/3.27kmph
48) Rest 21s
49) 50m - 1:00(2:01/100m) 11cal 28/rpm 2.99/2.99kmph
50) Rest 6s
51) Rest 14s
52) 300m - 6:05(2:02/100m) 66cal 28/rpm 2.96/3.78kmph
53) Rest 6s
7:52 2 4 1:43 20 1:48 21 1:50 21 1:51 21 1:50 21 1:55 20 1:46 21 2 1:50 20 1:57 20 1:52 21 2 3:58 3:54 32 51 21 50 20 4 53 1 50 20 56 20 1 52 21 1:00 20 58 21 55 21 1:00 6 14 6:05 6

Pace

23% 27% 23% 23% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.06 1:59 1:59 31:52 52 50-54
0.12 3:55 1:56 31:03 55 54-56
0.19 5:55 2:00 32:19 54 54-54
0.25 7:52 1:57 31:19 55 54-56
0.31 9:40 1:48 29:00 57 56-58
0.37 11:48 2:08 34:25 59 58-60
0.43 13:59 2:11 35:09 57 56-58
0.50 16:12 2:12 35:31 58 58-58
0.56 18:22 2:11 35:02 57 56-58
0.62 20:38 2:16 36:24 56 50-62
0.68 22:44 2:07 33:56 59 58-60
0.75 24:57 2:13 35:35 59 58-60
0.81 27:15 2:18 36:56 58 56-60
0.87 29:28 2:13 35:36 58 56-60
0.93 31:52 2:25 38:53 52 50-54
0.99 33:48 1:56 31:05 55 54-56
1.06 35:43 1:55 30:48 57 56-58
1.12 37:42 1:59 31:59 58 56-60
1.18 40:16 2:33 41:09 58 56-60
1.24 42:44 2:28 39:38 57 56-58
1.30 45:13 2:30 40:11 57 56-58
1.37 47:52 2:39 42:38 57 56-58
1.43 50:30 2:37 42:09 56 56-56
1.49 52:39 2:09 34:42 54 52-56
1.55 54:47 2:08 34:23 55 54-56
1.62 56:54 2:07 34:09 55 54-56
1.62 57:01 6 INF:00:00 -

Cadence

56 (62 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 7:41 30:55 More
800m 16:12 32:35 More
1km 20:38 33:12 More
Mile 33:47 33:47 More

Predictions

Dist Time Per Mile
400m 7:08 28:42
750m 14:20 30:45
1km 19:43 31:44
1500m 30:54 33:09
1 mile 33:24 33:24
1.9km 40:09 34:00
3km 1:06:37 35:44
3.8km 1:26:34 36:40
5km 1:57:20 37:46
10km 4:12:59 40:43

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