Fri 7th Sep 2018 at 5:00am by Richard-M

Swim > Pool

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Time
1:19:42
Miles
1.86
per 100m
2:39
Cals
548
Cadence
64
Surface
Road

Notes & Comments

Swim - 3k/60x50m @ Inspire - good but aided by new fins for 200m

- busy pool - lots of pauses for gaps.
500m wu, 500m drills (HP+F, HP + PB, HP, PB, HP + F), 100m F+F, 400m, 500m, 5x100m, 500m mixed CD

HRV 8

Split Summary
===
1) 0.5km - 9:52(19:45/km) 132/145bpm 102cal 31/rpm 3.04/3.37kmph
2) 0km - 3:09(/km) 90/90bpm
3) 0.05km - 45(15:01/km) 117/132bpm 4cal 28/rpm 4/4kmph
4) 0km - 18(/km) 123/123bpm
5) 0.05km - 44(14:39/km) 128/142bpm 6cal 30/rpm 4.1/4.1kmph
6) 0km - 1:09(/km) 98/98bpm
7) 0.1km - 1:45(17:28/km) 119/124bpm 13cal 31/rpm 3.43/3.63kmph
8) 0km - 45(/km) 92/92bpm
9) 0.1km - 1:56(19:19/km) 128/135bpm 15cal 30/rpm 3.41/3.56kmph
10) 0km - 34(/km) 94/96bpm
11) 0.1km - 1:56(19:16/km) 120/126bpm 13cal 34/rpm 3.11/3.25kmph
12) 0km - 2:55(/km) 88/89bpm
13) 0.05km - 47(15:49/km) 116/129bpm 4cal 29/rpm 3.79/3.79kmph
14) 0km - 14(/km) 115/117bpm
15) 0.05km - 46(15:30/km) 128/138bpm 7cal 30/rpm 3.87/3.87kmph
16) 0km - 1:23(/km) 91/91bpm
17) 0.1km - 52(8:42/km) 121/132bpm 4cal
18) 0km - 2:40(/km) 93/94bpm
19) 0.4km - 8:20(20:49/km) 132/138bpm 79cal 31/rpm 2.88/3.11kmph
20) 0km - 1:36(/km) 89/91bpm
21) 0.5km - 10:32(21:03/km) 134/140bpm 101cal 32/rpm 2.85/3.05kmph
22) 0km - 45(/km) 97/99bpm
23) 0.1km - 1:53(18:55/km) 138/146bpm 17cal 32/rpm 3.17/3.32kmph
24) 0km - 1:03(/km) 91/92bpm
25) 0.1km - 1:44(17:18/km) 142/157bpm 16cal 33/rpm 3.47/3.59kmph
26) 0km - 1:40(/km) 85/85bpm
27) 0.05km - 51(17:10/km) 132/151bpm 6cal 33/rpm 3.5/3.5kmph
28) 0km - 18(/km) 129/130bpm
29) 0.05km - 51(16:51/km) 142/153bpm 9cal 33/rpm 3.56/3.56kmph
30) 0km - 59(/km) 93/93bpm
31) 0.1km - 1:47(17:50/km) 145/160bpm 18cal 34/rpm 3.37/3.38kmph
32) 0km - 1:02(/km) 86/88bpm
33) 0.1km - 1:49(18:07/km) 146/161bpm 18cal 34/rpm 3.31/3.42kmph
34) 0km - 1:09(/km) 78/79bpm
35) 0.5km - 10:51(21:42/km) 143/153bpm 116cal 36/rpm 2.76/2.96kmph
36) 0km - 3(/km) 143/153bpm

9:52 3:09 45 18 44 1:09 1:45 45 1:56 34 1:56 2:55 47 14 46 1:23 52 2:40 8:20 1:36 10:32 45 1:53 1:03 1:44 1:40 51 18 51 59 1:47 1:02 1:49 1:09 10:51 3

Pace

10%

23%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:55	2:55	46:52	62 62-62
0.12	4:56	2:02	32:36	61 60-62
0.19	6:56	2:00	32:09	63 62-64
0.25	8:53	1:57	31:16	64 64-64
0.31	10:52	1:59	32:01	60 60-60
0.37	12:42	1:50	29:32	56 56-56
0.43	14:20	1:38	26:19	58 56-60
0.50	15:51	1:30	24:13	60 60-60
0.56	17:34	1:44	27:51	61 60-62
0.62	19:21	1:47	28:34	60 58-62
0.68	21:10	1:49	29:17	61 58-68
0.75	23:09	1:59	31:51	68 68-68
0.81	25:01	1:52	30:06	58 58-58
0.87	26:45	1:44	27:53	59 58-60
0.93	28:22	1:37	26:03	60 60-60
0.99	32:50	4:28	1:11:46	63 62-64
1.06	35:33	2:44	43:52	62 62-62
1.12	37:53	2:19	37:22	62 62-62
1.18	40:02	2:09	34:39	63 62-64
1.24	42:07	2:05	33:29	62 62-62
1.30	44:06	1:59	31:54	62 62-62
1.37	46:09	2:04	33:12	64 64-64
1.43	48:20	2:10	34:57	63 62-64
1.49	50:28	2:09	34:30	64 64-64
1.55	52:38	2:09	34:40	64 64-64
1.62	54:33	1:56	31:00	64 64-64
1.68	56:32	1:59	31:47	64 64-64
1.74	58:16	1:45	28:04	66 64-68
1.80	1:00:02	1:46	28:24	67 66-68
1.86	1:01:46	1:44	27:46	66 66-66
1.93	1:03:29	1:44	27:50	66 66-66
1.99	1:05:16	1:47	28:41	70 70-70
2.05	1:07:05	1:48	29:02	67 66-68
2.11	1:08:59	1:54	30:42	66 64-68
2.17	1:11:08	2:09	34:30	73 64-82
2.24	1:13:18	2:10	34:50	71 62-80
2.30	1:15:28	2:10	34:55	74 64-84
2.36	1:17:38	2:11	35:01	74 64-84
2.42	1:19:42	2:04	34:34	64 64-64

Cadence

64 (84 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	6:32	26:17	More
800m	13:50	27:50	More
1km	17:34	28:16	More
Mile	31:17	31:17	More

Predictions

Dist	Time	Per Mile
400m	8:34	34:28
750m	17:11	36:52
1km	23:39	38:04
1500m	37:03	39:45
1 mile	40:04	40:04
1.9km	48:09	40:47
3km	1:19:54	42:52
3.8km	1:43:50	43:58
5km	2:20:44	45:18
10km	5:03:25	48:50

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