Tue 26th Jun 2018 at 6:00am by Richard-M
Swim > Pool
- Good
-
Time
36:52
-
Miles
1.24
-
per 100m
1:51
-
Cals
420
-
Cadence
60
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Swim - leg recovery - pleasantly fast - leg improving -80x25m @ Spelthorne pool
Finished off with sauna / self leg massage-stretch
500m, 500m drills, 500m, 500m mixed
HRV 10
Split Summary
===
1) 0.5km - 9:09(18:18/km) 105cal 29/31rpm 3.29/3.75kmph
2) 0.5km - 8:49(17:39/km) 105cal 29/32rpm 3.43/4.01kmph
3) 0.5km - 9:20(18:40/km) 105cal 30/31rpm 3.23/3.55kmph
4) 0.5km - 9:34(19:08/km) 105cal 33/39rpm 3.15/3.79kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
2:12 |
2:12 |
35:23 |
56 54-58 |
0.12 |
4:04 |
1:53 |
30:12 |
60 58-62 |
0.19 |
5:55 |
1:50 |
29:32 |
59 58-60 |
0.25 |
7:45 |
1:50 |
29:37 |
60 58-62 |
0.31 |
9:29 |
1:44 |
28:01 |
58 54-60 |
0.37 |
11:10 |
1:40 |
26:52 |
57 52-62 |
0.43 |
12:51 |
1:42 |
27:17 |
56 54-58 |
0.50 |
14:45 |
1:54 |
30:32 |
61 56-64 |
0.56 |
16:33 |
1:47 |
28:48 |
60 58-62 |
0.62 |
18:16 |
1:44 |
27:52 |
58 52-60 |
0.68 |
20:07 |
1:51 |
29:46 |
60 58-62 |
0.75 |
21:57 |
1:50 |
29:30 |
59 54-62 |
0.81 |
23:50 |
1:52 |
30:09 |
60 58-62 |
0.87 |
25:45 |
1:55 |
30:55 |
61 60-62 |
0.93 |
27:33 |
1:48 |
28:54 |
60 54-62 |
0.99 |
29:23 |
1:50 |
29:34 |
62 56-72 |
1.06 |
31:19 |
1:55 |
30:59 |
71 56-78 |
1.12 |
33:19 |
2:00 |
32:13 |
63 60-72 |
1.18 |
35:18 |
1:59 |
31:51 |
71 56-76 |
1.23 |
36:40 |
1:23 |
29:33 |
59 58-60 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
6:57 |
27:57 |
More |
800m |
14:11 |
28:31 |
More |
1km |
17:52 |
28:46 |
More |
Mile |
29:17 |
29:17 |
More |
Predictions
Dist |
Time |
Per Mile |
400m |
6:13 |
25:01 |
750m |
12:28 |
26:45 |
1km |
17:09 |
27:36 |
1500m |
26:52 |
28:50 |
1 mile |
29:03 |
29:03 |
1.9km |
34:55 |
29:35 |
3km |
57:55 |
31:04 |
3.8km |
1:15:16 |
31:53 |
5km |
1:42:02 |
32:50 |
10km |
3:39:59 |
35:24 |
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