Sat 10th Mar 2018 at 5:00pm by manicstreetpounder

Swim > General

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Time
55:56
Miles
1.21
per 100m
2:52
Cals
408
Cadence
55
Asc(m)
42
Surface
Road

Notes & Comments

Swu3 sds4 sbi5 sks4 SPS4 scd3

Split Summary
===
1) 0.19m - 6:57(37:19/m) 72cal 27/rpm 1.61/2.15mph
2) 0m - 1:12(/m)
3) 0.02m - 37(39:38/m) 6cal 21/rpm 1.51/1.51mph
4) 0m - 8(/m)
5) 0.02m - 28(29:35/m) 6cal 28/rpm 2.03/2.03mph
6) 0m - 10(/m)
7) 0.02m - 40(42:58/m) 6cal 19/rpm 1.4/1.4mph
8) 0m - 7(/m)
9) 0.02m - 29(31:12/m) 6cal 29/rpm 1.92/1.92mph
10) 0m - 10(/m)
11) 0.02m - 41(43:29/m) 6cal 21/rpm 1.38/1.38mph
12) 0m - 10(/m)
13) 0.02m - 28(29:49/m) 6cal 28/rpm 2.01/2.01mph
14) 0m - 14(/m)
15) 0.02m - 41(44:31/m) 6cal 20/rpm 1.35/1.35mph
16) 0m - 7(/m)
17) 0.02m - 29(31:32/m) 6cal 29/rpm 1.9/1.9mph
18) 0m - 7(/m)
19) 0.02m - 40(42:30/m) 6cal 21/rpm 1.41/1.41mph
20) 0m - 8(/m)
21) 0.02m - 28(30:03/m) 6cal 30/rpm 2/2mph
22) 0m - 1:09(/m)
23) 0.06m - 2:06(33:47/m) 24cal 29/rpm 1.78/1.91mph
24) 0m - 7(/m)
25) 0.06m - 2:12(35:23/m) 24cal 28/rpm 1.7/1.85mph
26) 0m - 10(/m)
27) 0.06m - 2:10(34:52/m) 24cal 28/rpm 1.72/1.83mph
28) 0m - 14(/m)
29) 0.06m - 2:13(35:33/m) 24cal 29/rpm 1.69/1.78mph
30) 0m - 13(/m)
31) 0.06m - 2:10(34:47/m) 24cal 30/rpm 1.72/1.8mph
32) 0m - 8(/m)
33) 0.06m - 2:12(35:20/m) 24cal 30/rpm 1.7/1.79mph
34) 0m - 1:22(/m)
35) 0.02m - 33(35:12/m)
36) 0m - 25(/m)
37) 0.02m - 35(37:46/m)
38) 0m - 14(/m)
39) 0.02m - 34(36:10/m)
40) 0m - 15(/m)
41) 0.02m - 36(38:13/m)
42) 0m - 15(/m)
43) 0.02m - 35(38:04/m)
44) 0m - 16(/m)
45) 0.02m - 34(36:41/m)
46) 0m - 15(/m)
47) 0.02m - 35(37:55/m)
48) 0m - 13(/m)
49) 0.02m - 33(35:56/m)
50) 0m - 29(/m)
51) 0.02m - 33(35:43/m)
52) 0m - 15(/m)
53) 0.02m - 34(36:35/m)
54) 0m - 1:58(/m)
55) 0.02m - 25(26:46/m) 6cal 29/rpm 2.24/2.24mph
56) 0m - 7(/m)
57) 0.02m - 27(28:59/m) 6cal 27/rpm 2.07/2.07mph
58) 0m - 8(/m)
59) 0.02m - 28(30:11/m) 6cal 28/rpm 1.99/1.99mph
60) 0m - 9(/m)
61) 0.02m - 29(30:48/m) 6cal 27/rpm 1.95/1.95mph
62) 0m - 7(/m)
63) 0.02m - 30(31:46/m) 6cal 28/rpm 1.89/1.89mph
64) 0m - 7(/m)
65) 0.02m - 29(31:02/m) 6cal 27/rpm 1.93/1.93mph
66) 0m - 6(/m)
67) 0.02m - 29(30:56/m) 6cal 31/rpm 1.94/1.94mph
68) 0m - 7(/m)
69) 0.02m - 29(31:28/m) 6cal 29/rpm 1.91/1.91mph
70) 0m - 7(/m)
71) 0.02m - 28(30:14/m) 6cal 32/rpm 1.98/1.98mph
72) 0m - 7(/m)
73) 0.02m - 28(29:46/m) 6cal 30/rpm 2.02/2.02mph
74) 0m - 1:34(/m)
75) 0.19m - 6:42(35:54/m) 72cal 29/rpm 1.67/1.78mph

6:57 1:12 37 8 28 10 40 7 29 10 41 10 28 14 41 7 29 7 40 8 28 1:09 2:06 7 2:12 10 2:10 14 2:13 13 2:10 8 2:12 1:22 33 25 35 14 34 15 36 15 35 16 34 15 35 13 33 29 33 15 34 1:58 25 7 27 8 28 9 29 7 30 7 29 6 29 7 29 7 28 7 28 1:34 6:42

Pace

90%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:52	2:52	46:12	53 48-56
0.12	5:15	2:23	38:14	54 52-56
0.19	7:26	2:11	35:10	54 54-54
0.25	9:41	2:15	36:10	47 38-56
0.31	11:55	2:14	36:01	49 38-58
0.37	14:16	2:21	37:55	49 40-58
0.43	16:14	1:57	31:27	54 42-60
0.50	18:19	2:06	33:41	57 56-58
0.56	20:30	2:11	35:12	56 54-56
0.62	22:40	2:10	34:48	56 54-60
0.68	24:52	2:11	35:14	57 54-58
0.75	27:02	2:11	35:06	58 56-60
0.81	29:12	2:09	34:42	60 58-62
0.87	31:25	2:14	35:49	60 60-60
0.93	43:03	11:37	3:07:02	56 54-58
0.99	45:22	2:19	37:23	56 54-62
1.06	47:21	1:59	31:55	61 58-64
1.12	49:13	1:52	30:09	60 60-60
1.18	51:24	2:11	35:11	59 56-62
1.24	53:39	2:15	36:06	58 58-58
1.30	55:55	2:16	36:22	60 56-62

Cadence

55 (64 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	7:32	30:19	More
800m	17:10	34:31	More
1km	21:40	34:52	More
Mile	43:55	43:55	More

Predictions

Dist	Time	Per Mile
400m	10:39	42:51
750m	20:35	44:10
1km	27:49	44:46
1500m	42:33	45:39
1 mile	45:48	45:48
1.9km	54:31	46:11
3km	1:27:58	47:11
3.8km	1:52:41	47:43
5km	2:30:14	48:21
10km	5:10:35	49:59

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