Fri 1st Dec 2017 at 6:00am by Richard-M

Swim > Pool

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Time
59:47
Miles
1.86
per 100m
2:00
Cals
630
Cadence
64
Asc(m)
42
Surface
Road

Notes & Comments

Swim: 3k 60x50m @ Inspire - bit slow but done - may be tired after a late night
usual set

500, 500m drills (HP+PB, HP, PB, none, HP+PB) 500m, 500m 5x100m (crap!), 500m mixed

HRV 3 - but HRM is dodgy - put new battery in now

Split Summary
===
1) 0.5km - 9:47(19:34/km) 105cal 31/32rpm 3.07/3.44kmph
2) 0.5km - 9:20(18:41/km) 105cal 31/34rpm 3.22/3.5kmph
3) 0.5km - 10:30(21:01/km) 105cal 31/32rpm 2.86/3.14kmph
4) 0.5km - 10:42(21:23/km) 105cal 31/32rpm 2.82/2.98kmph
5) 0.1km - 1:49(18:12/km) 21cal 31/31rpm 3.3/3.49kmph
6) 0.1km - 1:48(17:59/km) 21cal 32/33rpm 3.35/3.35kmph
7) 0.1km - 1:53(18:54/km) 21cal 33/33rpm 3.18/3.26kmph
8) 0.1km - 1:45(17:32/km) 21cal 33/34rpm 3.43/3.51kmph
9) 0.1km - 1:46(17:45/km) 21cal 33/34rpm 3.39/3.49kmph
10) 0.5km - 10:25(20:50/km) 105cal 35/43rpm 2.89/3.06kmph

9:47 9:20 10:30 10:42 1:49 1:48 1:53 1:45 1:46 10:25

Pace

14%

39%

24%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:54	2:54	46:34	60 60-60
0.12	4:43	1:49	29:13	63 62-64
0.19	6:44	2:01	32:29	62 62-62
0.25	8:47	2:04	33:08	62 62-62
0.31	10:37	1:50	29:31	61 60-62
0.37	12:23	1:46	28:24	60 58-62
0.43	14:13	1:50	29:30	62 58-66
0.50	16:14	2:01	32:27	64 60-68
0.56	18:07	1:53	30:21	61 60-62
0.62	20:01	1:54	30:36	62 60-64
0.68	22:10	2:09	34:29	61 60-62
0.75	24:16	2:06	33:44	63 62-64
0.81	26:27	2:12	35:22	62 62-62
0.87	28:33	2:05	33:34	63 62-64
0.93	30:33	2:00	32:17	61 60-62
0.99	32:40	2:07	33:58	63 62-64
1.06	34:49	2:09	34:43	63 62-64
1.12	37:03	2:14	35:57	62 62-62
1.18	39:11	2:08	34:17	63 62-64
1.24	41:04	1:53	30:22	63 62-64
1.30	42:55	1:51	29:47	62 62-62
1.37	44:44	1:49	29:14	66 66-66
1.43	46:33	1:49	29:16	65 64-66
1.49	48:18	1:45	28:14	67 66-68
1.55	50:12	1:53	30:23	66 64-68
1.62	52:22	2:10	34:52	72 64-80
1.68	54:25	2:04	33:11	72 62-82
1.74	56:36	2:10	34:54	74 66-82
1.80	58:35	2:00	32:09	75 64-86
1.83	59:36	1:01	32:35	66 66-66

Cadence

64 (86 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	7:12	28:57	More
800m	15:13	30:37	More
1km	19:12	30:54	More
Mile	32:09	32:09	More

Predictions

Dist	Time	Per Mile
400m	6:25	25:49
750m	12:54	27:41
1km	17:44	28:32
1500m	27:48	29:50
1 mile	30:03	30:03
1.9km	36:07	30:35
3km	59:56	32:09
3.8km	1:17:53	32:59
5km	1:45:34	33:59
10km	3:47:36	36:38

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