Fri 9th Nov 2018 at 6:00am by Richard-M

Swim > Pool

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Time
37:44
Miles
1.24
per 100m
1:53
Cals
432
Cadence
63
Surface
Road

Notes & Comments

Swim - 80x 25m @ Staines pool - enjoying the IMs
500m, 5x100m drills, 4x25m IM, 200m, 500m

Split Summary
===
1) 0.5km - 9:35(19:09/km) 126/135bpm 110cal 31/rpm 3.13/3.68kmph
2) 0.1km - 1:42(17:00/km) 121/130bpm 15cal 32/rpm 3.53/3.67kmph
3) 0.1km - 1:40(16:38/km) 136/145bpm 20cal 31/rpm 3.61/3.88kmph
4) 0.1km - 1:55(19:09/km) 122/127bpm 18cal 32/rpm 3.13/3.21kmph
5) 0.1km - 1:49(18:14/km) 133/140bpm 20cal 31/rpm 3.29/3.61kmph
6) 0.1km - 1:41(16:54/km) 128/136bpm 17cal 32/rpm 3.55/3.7kmph
7) 0.1km - 1:58(19:41/km) 139/146bpm 23cal 30/rpm 3.05/3.91kmph
8) 0.1km - 1:53(18:52/km) 142/150bpm 23cal 28/rpm 3.18/4.22kmph
9) 0.1km - 1:59(19:54/km) 143/150bpm 24cal 31/rpm 3.01/3.46kmph
10) 0.1km - 1:54(19:04/km) 143/151bpm 24cal 31/rpm 3.15/4.07kmph
11) 0.1km - 1:54(18:56/km) 135/147bpm 20cal 35/rpm 3.17/3.34kmph
12) 0.5km - 9:43(19:26/km) 137/148bpm 118cal 32/rpm 3.09/3.58kmph
13) 0km - 1(/km) 137/148bpm

9:35 1:42 1:40 1:55 1:49 1:41 1:58 1:53 1:59 1:54 1:54 9:43 1

Pace

61%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:21	2:21	37:51	62 56-66
0.12	4:19	1:58	31:32	64 62-64
0.19	6:15	1:56	31:08	64 62-66
0.25	8:12	1:58	31:35	63 60-66
0.31	10:01	1:48	29:05	64 60-66
0.37	11:43	1:42	27:18	64 60-66
0.43	13:25	1:42	27:28	62 58-68
0.50	15:20	1:55	30:50	64 58-68
0.56	17:07	1:47	28:39	64 60-68
0.62	18:49	1:42	27:28	59 40-68
0.68	20:46	1:56	31:15	60 42-74
0.75	22:39	1:54	30:30	58 42-76
0.81	24:38	1:59	31:51	60 42-70
0.87	26:37	1:58	31:45	65 58-80
0.93	28:30	1:53	30:20	71 58-84
0.99	30:24	1:54	30:39	63 60-66
1.06	32:22	1:58	31:35	66 64-68
1.12	34:23	2:01	32:31	64 62-64
1.18	36:22	1:59	31:59	65 64-66
1.23	37:44	1:22	29:00	65 62-66

Cadence

63 (84 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	7:03	28:23	More
800m	14:27	29:04	More
1km	18:21	29:31	More
Mile	30:11	30:11	More

Predictions

Dist	Time	Per Mile
400m	6:21	25:33
750m	12:45	27:22
1km	17:33	28:15
1500m	27:30	29:30
1 mile	29:44	29:44
1.9km	35:44	30:16
3km	59:17	31:48
3.8km	1:17:03	32:38
5km	1:44:26	33:37
10km	3:45:09	36:14

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