Tue 12th Dec 2017 at 6:00am by Richard-M

Swim > Pool

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Time
36:55
Miles
1.24
per 100m
1:51
Cals
427
Cadence
59
Asc(m)
42
Surface
Road

Notes & Comments

2k/80x25m Swim + sauna - too icy/cold for cycling - good for my legs
3x500m FCM 1x500m mixed

Split Summary
===
1) 0.5km - 8:50(17:41/km) 105cal 28/31rpm 3.28/3.86kmph
2) 0.5km - 9:10(18:19/km) 105cal 29/32rpm 3.28/3.69kmph
3) 0.5km - 9:10(18:20/km) 105cal 29/31rpm 3.29/3.75kmph
4) 0.5km - 9:45(19:30/km) 112cal 30/42rpm 3.09/4.02kmph

8:50 9:10 9:10 9:45

Pace

46%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:13	2:13	35:48	56 54-58
0.12	4:06	1:52	30:10	56 52-60
0.19	5:56	1:50	29:29	58 52-62
0.25	7:45	1:49	29:17	58 56-62
0.31	9:33	1:48	28:51	57 54-60
0.37	11:22	1:49	29:17	59 56-62
0.43	13:14	1:52	30:05	58 54-62
0.50	15:05	1:51	29:43	60 58-60
0.56	16:55	1:51	29:39	60 60-60
0.62	18:40	1:45	28:08	60 56-64
0.68	20:27	1:47	28:37	58 56-58
0.75	22:23	1:56	31:03	59 58-60
0.81	24:16	1:53	30:26	58 58-58
0.87	26:04	1:48	29:02	61 60-62
0.93	27:52	1:48	28:52	63 58-72
0.99	29:53	2:01	32:27	57 36-80
1.06	31:44	1:51	29:41	62 34-84
1.12	33:39	1:55	30:48	62 62-62
1.18	35:35	1:57	31:21	62 60-64
1.23	37:06	1:31	32:23	61 60-62

Cadence

59 (84 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	7:04	28:27	More
800m	14:31	29:12	More
1km	18:13	29:20	More
Mile	29:39	29:39	More

Predictions

Dist	Time	Per Mile
400m	6:13	25:01
750m	12:29	26:47
1km	17:10	27:38
1500m	26:54	28:52
1 mile	29:05	29:05
1.9km	34:58	29:37
3km	58:00	31:07
3.8km	1:15:23	31:56
5km	1:42:10	32:53
10km	3:40:17	35:27

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