Fri 29th Jun 2018 at 5:00am by Richard-M

Swim > Pool

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Time
59:30
Miles
1.86
per 100m
1:59
Cals
630
Cadence
64
Asc(m)
42
Surface
Road

Notes & Comments

Swim 3k 60x50m @ Inspire - bit slow - tired but good for sore calfs

500m, 500 drills (HP+PB, HP, PB, n/a, HP+PB), 2x500m, 5x100m, 500m mixed

HRV 10

Split Summary
===
1) 0.5km - 9:57(19:53/km) 105cal 30/31rpm 3.02/3.43kmph
2) 0.5km - 9:29(18:58/km) 105cal 31/33rpm 3.18/3.54kmph
3) 0.5km - 10:27(20:55/km) 105cal 31/32rpm 2.88/3.14kmph
4) 0.5km - 10:45(21:31/km) 105cal 32/32rpm 2.8/3.05kmph
5) 0.1km - 1:50(18:15/km) 21cal 32/33rpm 3.3/3.32kmph
6) 0.1km - 1:47(17:51/km) 21cal 32/32rpm 3.37/3.45kmph
7) 0.1km - 1:48(17:59/km) 21cal 33/34rpm 3.35/3.37kmph
8) 0.1km - 1:52(18:42/km) 21cal 33/34rpm 3.23/3.37kmph
9) 0.1km - 1:45(17:27/km) 21cal 33/34rpm 3.45/3.5kmph
10) 0.5km - 9:50(19:41/km) 105cal 35/41rpm 3.06/3.2kmph

9:57 9:29 10:27 10:45 1:50 1:47 1:48 1:52 1:45 9:50

Pace

10%

34%

36%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:51	2:51	45:58	60 60-60
0.12	4:52	2:01	32:21	60 60-60
0.19	6:55	2:03	33:05	62 62-62
0.25	8:55	2:00	32:07	62 62-62
0.31	10:46	1:51	29:43	63 62-64
0.37	12:35	1:49	29:09	59 58-60
0.43	14:27	1:52	30:06	62 60-64
0.50	16:33	2:06	33:53	63 60-66
0.56	18:26	1:53	30:17	62 62-62
0.62	20:19	1:53	30:25	62 60-64
0.68	22:24	2:04	33:21	63 62-64
0.75	24:30	2:06	33:48	63 62-64
0.81	26:39	2:10	34:46	63 62-64
0.87	28:45	2:06	33:45	62 62-62
0.93	30:47	2:02	32:38	62 60-64
0.99	32:54	2:07	34:11	63 62-64
1.06	35:07	2:13	35:42	64 64-64
1.12	37:19	2:11	35:15	64 64-64
1.18	39:30	2:11	35:13	64 64-64
1.24	41:26	1:56	31:10	64 64-64
1.30	43:13	1:46	28:31	65 64-66
1.37	45:01	1:48	28:57	65 64-66
1.43	46:48	1:48	28:53	67 66-68
1.49	48:39	1:51	29:45	67 66-68
1.55	50:27	1:48	28:54	66 64-68
1.62	52:26	1:59	31:49	73 64-82
1.68	54:24	1:58	31:43	74 66-82
1.74	56:20	1:56	31:08	71 66-76
1.80	58:21	2:01	32:25	71 64-78
1.83	59:19	58	31:21	66 66-66

Cadence

64 (82 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	7:10	28:51	More
800m	14:49	29:49	More
1km	18:48	30:15	More
Mile	31:52	31:52	More

Predictions

Dist	Time	Per Mile
400m	6:24	25:45
750m	12:50	27:32
1km	17:39	28:24
1500m	27:40	29:41
1 mile	29:55	29:55
1.9km	35:57	30:27
3km	59:39	32:00
3.8km	1:17:31	32:50
5km	1:45:04	33:49
10km	3:46:31	36:27

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