Mon 29th May 2017 at 6:00pm by GlennR

Swim > General

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Time
33:30
Miles
0.57
per 100m
3:36
Cals
241
Cadence
40
Asc(m)
42
Surface
Road

knee

Notes & Comments

Alternating with and without pull buoy, all splits 100m apart from the final one. Some sort of gripe from the knee.

Split Summary
===
1) 0.08m - 3:08(40:27/m) 30cal 19/rpm 1.48/2.9mph
2) 0m - 21(/m)
3) 0.06m - 3:34(57:28/m) 24cal 21/rpm 1.04/1.07mph
4) 0m - 20(/m)
5) 0.09m - 3:06(33:12/m) 37cal 19/rpm 1.81/4.94mph
6) 0m - 32(/m)
7) 0.06m - 3:24(54:44/m) 24cal 21/rpm 1.1/1.15mph
8) 0m - 40(/m)
9) 0.06m - 3:05(49:40/m) 24cal 21/rpm 1.21/1.24mph
10) 0m - 16(/m)
11) 0.06m - 3:31(56:31/m) 24cal 21/rpm 1.06/1.08mph
12) 0m - 16(/m)
13) 0.06m - 2:58(47:39/m) 24cal 20/rpm 1.26/1.34mph
14) 0m - 22(/m)
15) 0.06m - 3:38(58:22/m) 24cal 20/rpm 1.03/1.12mph
16) 0m - 7(/m)
17) 0.06m - 3:11(51:14/m) 24cal 20/rpm 1.17/1.27mph
18) 0m - 4(/m)
19) 0.02m - 59(1:02:50/m) 6cal 22/rpm 1.19/1.19mph

3:08 21 3:34 20 3:06 32 3:24 40 3:05 16 3:31 16 2:58 22 3:38 7 3:11 4 59

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	3:09	3:09	50:42	39 36-40
0.12	7:04	3:55	1:03:02	41 38-44
0.19	9:04	2:00	32:11	39 30-42
0.25	12:57	3:53	1:02:30	39 36-44
0.31	16:52	3:55	1:03:02	42 42-44
0.37	20:23	3:31	56:36	41 40-44
0.43	23:52	3:29	56:04	41 38-44
0.50	27:31	3:39	58:44	40 36-44
0.56	31:07	3:36	57:56	39 36-42
0.61	33:31	2:24	51:30	40 38-44

Cadence

40 (44 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	12:18	49:29	More
800m	26:52	54:03	More

Predictions

Dist	Time	Per Mile
400m	13:20	53:39
750m	26:48	57:30
1km	36:52	59:20
1500m	57:48	1:02:01
1 mile	1:02:30	1:02:30
1.9km	1:15:08	1:03:38
3km	2:04:42	1:06:54
3.8km	2:42:05	1:08:39
5km	3:39:45	1:10:44
10km	7:54:05	1:16:18

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