Sun 15th Jul 2018 at 5:00pm by manicstreetpounder

Swim > General

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Time
45:53
Miles
1.09
per 100m
2:37
Cals
420
Cadence
60
Asc(m)
42
Surface
Road

Notes & Comments

SWU4 SDS5 sli4 ssi6 scd4

Split Summary
===
1) 0.22m - 7:30(34:29/m) 84cal 27/rpm 1.74/2.01mph
2) 0m - 1:09(/m)
3) 0.02m - 26(27:31/m) 6cal 28/rpm 2.18/2.18mph
4) 0m - 8(/m)
5) 0.02m - 27(28:54/m) 6cal 29/rpm 3.38/3.38mph
6) 0m - 8(/m)
7) 0.02m - 27(29:27/m) 6cal 31/rpm 2.04/2.04mph
8) 0m - 6(/m)
9) 0.02m - 28(30:13/m) 6cal 28/rpm 1.99/1.99mph
10) 0m - 13(/m)
11) 0.02m - 29(30:54/m) 6cal 31/rpm 1.94/1.94mph
12) 0m - 7(/m)
13) 0.02m - 28(30:02/m) 6cal 28/rpm 2/2mph
14) 0m - 11(/m)
15) 0.02m - 28(30:13/m) 6cal 30/rpm 1.99/1.99mph
16) 0m - 8(/m)
17) 0.02m - 27(29:23/m) 6cal 31/rpm 2.04/2.04mph
18) 0m - 10(/m)
19) 0.02m - 28(30:18/m) 6cal 32/rpm 1.98/1.98mph
20) 0m - 8(/m)
21) 0.02m - 27(29:18/m) 6cal 31/rpm 2.05/2.05mph
22) 0m - 9(/m)
23) 0.02m - 27(29:24/m) 6cal 28/rpm 2.04/2.04mph
24) 0m - 7(/m)
25) 0.02m - 27(28:56/m) 6cal 29/rpm 3.42/3.42mph
26) 0m - 1:40(/m)
27) 0.05m - 1:26(30:35/m) 18cal 31/rpm 1.96/2.1mph
28) 0m - 27(/m)
29) 0.05m - 1:26(30:41/m) 18cal 30/rpm 1.96/2.13mph
30) 0m - 32(/m)
31) 0.05m - 1:28(31:20/m) 18cal 30/rpm 1.91/1.98mph
32) 0m - 29(/m)
33) 0.05m - 1:26(30:49/m) 18cal 31/rpm 1.95/2mph
34) 0m - 33(/m)
35) 0.05m - 1:27(31:01/m) 18cal 30/rpm 1.93/1.99mph
36) 0m - 28(/m)
37) 0.05m - 1:27(31:02/m) 18cal 30/rpm 1.93/2.01mph
38) 0m - 29(/m)
39) 0.05m - 1:28(31:24/m) 18cal 30/rpm 1.91/1.94mph
40) 0m - 1:07(/m)
41) 0.02m - 24(26:16/m) 6cal 27/rpm 2.28/2.28mph
42) 0m - 11(/m)
43) 0.02m - 26(27:42/m) 6cal 33/rpm 2.17/2.17mph
44) 0m - 12(/m)
45) 0.02m - 26(27:41/m) 6cal 30/rpm 2.17/2.17mph
46) 0m - 13(/m)
47) 0.02m - 27(28:29/m) 6cal 29/rpm 2.11/2.11mph
48) 0m - 11(/m)
49) 0.02m - 26(28:21/m) 6cal 32/rpm 2.12/2.12mph
50) 0m - 12(/m)
51) 0.02m - 26(27:37/m) 6cal 35/rpm 2.17/2.17mph
52) 0m - 12(/m)
53) 0.02m - 26(27:54/m) 6cal 32/rpm 2.15/2.15mph
54) 0m - 12(/m)
55) 0.02m - 27(28:46/m) 6cal 34/rpm 2.08/2.08mph
56) 0m - 13(/m)
57) 0.02m - 25(26:52/m) 6cal 34/rpm 2.23/2.23mph
58) 0m - 1:25(/m)
59) 0.22m - 7:23(33:59/m) 84cal 30/rpm 1.76/1.92mph

7:30 1:09 26 8 27 8 27 6 28 13 29 7 28 11 28 8 27 10 28 8 27 9 27 7 27 1:40 1:26 27 1:26 32 1:28 29 1:26 33 1:27 28 1:27 29 1:28 1:07 24 11 26 12 26 13 27 11 26 12 26 12 26 12 27 13 25 1:25 7:23

Pace

96%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:38	2:38	42:16	55 52-58
0.12	4:48	2:11	35:04	55 52-56
0.19	6:59	2:10	34:59	55 52-58
0.25	8:59	2:00	32:14	55 54-56
0.31	10:30	1:31	24:29	59 56-62
0.37	12:21	1:51	29:40	59 56-62
0.43	14:12	1:51	29:51	62 60-64
0.50	15:44	1:32	24:40	58 56-62
0.56	16:50	1:06	17:38	58 58-58
0.62	18:16	1:27	23:13	62 60-64
0.68	20:13	1:56	31:13	62 60-62
0.75	22:10	1:57	31:27	60 58-60
0.81	24:08	1:58	31:36	62 60-64
0.87	26:04	1:56	31:11	60 60-60
0.93	28:03	1:59	31:54	61 60-62
0.99	29:59	1:56	31:03	59 58-60
1.06	31:52	1:53	30:23	59 54-62
1.12	33:36	1:44	27:59	61 54-66
1.18	35:21	1:45	28:02	65 58-70
1.24	37:05	1:44	27:55	66 64-68
1.30	38:50	1:45	28:03	66 64-68
1.37	40:54	2:05	33:25	60 58-62
1.43	43:01	2:07	34:00	60 56-62
1.49	45:09	2:08	34:25	62 58-66
1.51	45:53	44	33:35	58 58-58

Cadence

60 (70 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	5:57	23:55	More
800m	13:11	26:32	More
1km	17:05	27:29	More
Mile	28:10	28:10	More

Predictions

Dist	Time	Per Mile
400m	9:45	39:14
750m	18:50	40:25
1km	25:28	40:59
1500m	38:57	41:47
1 mile	41:55	41:55
1.9km	49:53	42:15
3km	1:20:30	43:11
3.8km	1:43:08	43:41
5km	2:17:30	44:15
10km	4:44:15	45:45

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