Mon 3rd Sep 2018 at 6:00am by Richard-M

Swim > Pool

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Time
1:06:20
Miles
1.68
per 100m
2:27
Cals
455
Cadence
58
Surface
Road

Notes & Comments

Swim: 2.7k/108x25m @ Spelthorne pool - busy at the start
500m, 50m float, 500m drills, 50m float, 2x500m 50m float, 500m mixed, 50m float

Sauna - easing a sore calf

HRV 6

Split Summary
===
1) 0.5km - 9:16(18:31/km) 126/136bpm 80cal 29/rpm 3.24/3.59kmph
2) 0km - 1:55(/km) 89/89bpm
3) 0.05km - 1:08(22:40/km) 119/137bpm 7cal
4) 0km - 1:01(/km) 86/87bpm
5) 0.1km - 1:43(17:13/km) 117/125bpm 11cal 28/rpm 3.48/3.6kmph
6) 0km - 9(/km) 114/114bpm
7) 0.1km - 1:40(16:35/km) 133/141bpm 15cal 28/rpm 3.62/3.7kmph
8) 0km - 14(/km) 126/127bpm
9) 0.1km - 1:51(18:35/km) 121/126bpm 15cal 30/rpm 3.23/3.52kmph
10) 0km - 10(/km) 111/112bpm
11) 0.1km - 1:49(18:09/km) 133/143bpm 17cal 29/rpm 3.3/3.61kmph
12) 0km - 28(/km) 108/108bpm
13) 0.1km - 1:40(16:42/km) 127/135bpm 14cal 29/rpm 3.59/3.78kmph
14) 0km - 1:55(/km) 93/93bpm
15) 0.05km - 1:06(22:03/km) 125/143bpm 7cal
16) 0km - 1:24(/km) 90/90bpm
17) 0.5km - 9:25(18:50/km) 136/143bpm 93cal 29/rpm 3.19/3.39kmph
18) 0km - 2:09(/km) 82/82bpm
19) 0.05km - 1:08(22:34/km) 126/145bpm 6cal
20) 0km - 1:09(/km) 94/94bpm
21) 0.5km - 9:43(19:26/km) 134/143bpm 88cal 29/rpm 3.09/3.82kmph
22) 0km - 2:03(/km) 80/80bpm
23) 0.5km - 10:31(21:02/km) 138/156bpm 97cal 30/rpm 2.85/3.51kmph
24) 0km - 57(/km) 105/105bpm
25) 0.05km - 1:10(23:17/km) 124/142bpm 5cal
26) 0km - 36(/km) 124/142bpm

9:16 1:55 1:08 1:01 1:43 9 1:40 14 1:51 10 1:49 28 1:40 1:55 1:06 1:24 9:25 2:09 1:08 1:09 9:43 2:03 10:31 57 1:10 36

Pace

14%

23%

40%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:16	2:16	36:22	57 54-60
0.12	4:08	1:52	30:03	58 54-60
0.19	5:59	1:51	29:54	57 54-60
0.25	7:53	1:54	30:28	58 58-58
0.31	9:39	1:46	28:30	56 52-62
0.37	13:20	3:41	59:14	58 58-58
0.43	15:14	1:54	30:33	55 52-58
0.50	16:56	1:42	27:20	54 50-58
0.56	18:46	1:51	29:41	59 54-62
0.62	20:35	1:49	29:09	57 52-62
0.68	22:18	1:43	27:32	58 52-60
0.75	23:54	1:36	25:46	50 50-50
0.81	27:41	3:47	1:01:00	58 58-58
0.87	29:51	2:10	34:46	60 58-62
0.93	31:49	1:58	31:37	57 52-58
0.99	33:42	1:53	30:20	59 58-60
1.06	35:34	1:53	30:15	60 58-62
1.12	37:35	2:01	32:20	56 54-60
1.18	41:21	3:46	1:00:41	56 56-56
1.24	43:36	2:15	36:08	58 56-62
1.30	45:38	2:02	32:49	58 56-60
1.37	47:36	1:58	31:33	58 56-60
1.43	49:37	2:01	32:34	58 54-62
1.49	51:34	1:57	31:22	55 54-58
1.55	53:33	1:59	31:57	68 68-68
1.62	55:32	1:58	31:46	71 56-76
1.68	57:34	2:02	32:38	53 46-56
1.74	59:58	2:24	38:37	53 40-74
1.80	1:02:02	2:05	33:26	73 56-80
1.86	1:04:06	2:04	33:17	54 52-56
1.88	1:06:20	2:14	2:36:14	-

Cadence

58 (80 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	6:47	27:16	More
800m	15:38	31:27	More
1km	19:28	31:20	More
Mile	33:21	33:21	More

Predictions

Dist	Time	Per Mile
400m	7:59	32:07
750m	16:01	34:22
1km	22:02	35:28
1500m	34:32	37:03
1 mile	37:20	37:20
1.9km	44:52	38:00
3km	1:14:26	39:56
3.8km	1:36:44	40:58
5km	2:11:07	42:12
10km	4:42:41	45:30

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