Fri 15th Dec 2017 at 6:00am by Richard-M
Swim > Pool
-
Time
59:35
-
Miles
1.86
-
per 100m
1:59
-
Cals
630
-
Cadence
64
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Swim 3k/60x50m @ Inspire - OK - right pecs a bit tight...
500m, 500m drills ( usual set), 2x500m, 5x100m (last one had a breathing stop at 50m) 500m mixed easy
HRV 9
Split Summary
===
1) 0.5km - 9:38(19:16/km) 105cal 30/32rpm 3.12/3.47kmph
2) 0.5km - 9:21(18:42/km) 105cal 31/33rpm 3.22/3.54kmph
3) 0.5km - 10:16(20:32/km) 105cal 31/32rpm 2.93/3.23kmph
4) 0.5km - 10:51(21:43/km) 105cal 31/32rpm 2.77/3.08kmph
5) 0.1km - 1:44(17:24/km) 21cal 33/34rpm 3.46/3.48kmph
6) 0.1km - 1:45(17:25/km) 21cal 33/34rpm 3.46/3.52kmph
7) 0.1km - 1:46(17:39/km) 21cal 33/34rpm 3.41/3.42kmph
8) 0.1km - 1:45(17:29/km) 21cal 33/34rpm 3.44/3.47kmph
9) 0.1km - 1:45(17:27/km) 21cal 33/33rpm 3.45/3.47kmph
10) 0.5km - 10:44(21:29/km) 105cal 35/42rpm 2.8/2.97kmph
9:38 9:21 10:16 10:51 1:44 1:45 1:46 1:45 1:45 10:44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
2:48 |
2:48 |
45:08 |
59 58-60 |
0.12 |
4:49 |
2:01 |
32:26 |
61 60-62 |
0.19 |
6:47 |
1:58 |
31:39 |
61 60-62 |
0.25 |
8:42 |
1:55 |
30:45 |
62 60-64 |
0.31 |
10:27 |
1:45 |
28:15 |
62 62-62 |
0.37 |
12:15 |
1:48 |
28:57 |
60 58-62 |
0.43 |
14:10 |
1:55 |
30:50 |
62 58-66 |
0.50 |
16:10 |
2:00 |
32:06 |
63 60-66 |
0.56 |
18:00 |
1:51 |
29:43 |
62 62-62 |
0.62 |
19:51 |
1:51 |
29:41 |
62 60-64 |
0.68 |
21:56 |
2:05 |
33:32 |
61 60-62 |
0.75 |
24:00 |
2:04 |
33:21 |
62 62-62 |
0.81 |
26:03 |
2:03 |
32:53 |
63 62-64 |
0.87 |
28:12 |
2:08 |
34:27 |
62 62-62 |
0.93 |
30:08 |
1:57 |
31:18 |
62 60-64 |
0.99 |
32:18 |
2:09 |
34:41 |
63 62-64 |
1.06 |
34:29 |
2:11 |
35:12 |
63 62-64 |
1.12 |
36:44 |
2:15 |
36:14 |
62 62-62 |
1.18 |
38:57 |
2:14 |
35:50 |
62 62-62 |
1.24 |
40:52 |
1:54 |
30:40 |
64 64-64 |
1.30 |
42:35 |
1:43 |
27:37 |
67 66-68 |
1.37 |
44:21 |
1:46 |
28:25 |
66 64-68 |
1.43 |
46:05 |
1:45 |
28:04 |
66 64-68 |
1.49 |
47:50 |
1:44 |
28:02 |
66 64-68 |
1.55 |
49:43 |
1:53 |
30:21 |
64 62-66 |
1.62 |
51:55 |
2:12 |
35:18 |
72 64-80 |
1.68 |
54:02 |
2:07 |
34:11 |
73 64-82 |
1.74 |
56:13 |
2:11 |
35:09 |
73 64-82 |
1.80 |
58:18 |
2:05 |
33:25 |
73 62-84 |
1.83 |
59:25 |
1:07 |
36:05 |
64 64-64 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
6:58 |
28:02 |
More |
800m |
15:02 |
30:15 |
More |
1km |
19:03 |
30:40 |
More |
Mile |
31:45 |
31:45 |
More |
Predictions
Dist |
Time |
Per Mile |
400m |
6:24 |
25:45 |
750m |
12:51 |
27:34 |
1km |
17:41 |
28:28 |
1500m |
27:42 |
29:43 |
1 mile |
29:57 |
29:57 |
1.9km |
36:00 |
30:30 |
3km |
59:44 |
32:03 |
3.8km |
1:17:37 |
32:52 |
5km |
1:45:13 |
33:52 |
10km |
3:46:50 |
36:30 |
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