Fri 21st Dec 2018 at 7:00am by Richard-M
Swim > Pool
-
Time
56:29
-
Miles
1.80
-
per 100m
1:57
-
Cals
644
-
Cadence
67
-
Surface
Road
Notes & Comments
Swim - 2.9k/58x50m @ Inspire -OK - ran out of time for last two lengths!
500m, 800m drills, 200m FC+ fins, 500m, 5x100m, 400m mixed
Split Summary
===
1) 0.5km - 9:36(19:13/km) 130/138bpm 116cal 32/rpm 3.12/3.34kmph
2) 0.1km - 1:41(16:50/km) 121/129bpm 15cal 32/rpm 3.56/3.63kmph
3) 0.1km - 1:45(17:33/km) 138/145bpm 22cal 31/rpm 3.42/3.52kmph
4) 0.1km - 1:56(19:22/km) 124/129bpm 19cal 34/rpm 3.1/3.24kmph
5) 0.1km - 1:58(19:38/km) 136/142bpm 23cal 31/rpm 3.06/3.12kmph
6) 0.1km - 1:45(17:35/km) 127/132bpm 18cal 33/rpm 3.41/3.42kmph
7) 0km - 4(/km) 91/92bpm
8) 0.2km - 3:45(18:46/km) 126/133bpm 37cal
9) 0km - 1(/km) 126/133bpm
10) 0.1km - 1:34(15:42/km) 136/151bpm 18cal 34/rpm 3.82/4.09kmph
11) 0km - 6(/km) 106/107bpm
12) 0.1km - 2:08(21:17/km) 127/133bpm 20cal
13) 0km - 1:35(/km) 127/133bpm
14) 0km - 2(/km) 99/99bpm
15) 0.1km - 2(16/km) 99/99bpm
16) 0km - 7(/km) 99/99bpm
17) 0km - 2(/km) 99/104bpm
18) 0km - 1:27(/km) 96/97bpm
19) 0.5km - 9:54(19:49/km) 141/149bpm 126cal 32/rpm 3.03/3.17kmph
20) 0.1km - 1:40(16:40/km) 151/162bpm 21cal 35/rpm 3.6/3.74kmph
21) 0.1km - 1:41(16:50/km) 151/164bpm 22cal 35/rpm 3.56/3.71kmph
22) 0.1km - 1:44(17:17/km) 153/164bpm 22cal 35/rpm 3.47/3.58kmph
23) 0.1km - 1:49(18:13/km) 150/161bpm 24cal 34/rpm 3.29/3.35kmph
24) 0.1km - 1:44(17:18/km) 155/167bpm 23cal 35/rpm 3.47/3.51kmph
25) 0.35km - 8:23(23:58/km) 151/160bpm 118cal 38/rpm 2.5/3.32kmph
9:36 1:41 1:45 1:56 1:58 1:45 4 3:45 1 1:34 6 2:08 1:35 2 2 7 2 1:27 9:54 1:40 1:41 1:44 1:49 1:44 8:23
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
2:45 |
2:45 |
44:19 |
64 64-64 |
| 0.12 |
4:40 |
1:55 |
30:53 |
64 64-64 |
| 0.19 |
6:40 |
2:00 |
32:09 |
63 62-64 |
| 0.25 |
8:40 |
2:00 |
32:08 |
65 64-66 |
| 0.31 |
10:28 |
1:48 |
28:52 |
64 62-66 |
| 0.37 |
12:11 |
1:44 |
27:49 |
63 60-66 |
| 0.43 |
14:03 |
1:52 |
29:58 |
66 64-68 |
| 0.50 |
15:59 |
1:56 |
31:02 |
65 60-70 |
| 0.56 |
17:49 |
1:50 |
29:34 |
65 64-66 |
| 0.62 |
23:09 |
5:20 |
1:25:53 |
65 64-66 |
| 0.68 |
29:43 |
6:34 |
1:45:37 |
67 60-70 |
| 0.75 |
32:07 |
2:24 |
38:42 |
66 66-66 |
| 0.81 |
34:08 |
2:01 |
32:23 |
64 64-64 |
| 0.87 |
36:08 |
2:00 |
32:10 |
66 66-66 |
| 0.93 |
38:10 |
2:02 |
32:39 |
65 64-66 |
| 0.99 |
40:00 |
1:50 |
29:29 |
67 66-68 |
| 1.06 |
41:41 |
1:41 |
27:12 |
69 66-72 |
| 1.12 |
43:23 |
1:42 |
27:19 |
71 68-74 |
| 1.18 |
45:08 |
1:45 |
28:18 |
69 66-72 |
| 1.24 |
46:55 |
1:46 |
28:29 |
69 68-70 |
| 1.30 |
48:46 |
1:52 |
29:55 |
67 62-72 |
| 1.37 |
50:55 |
2:09 |
34:37 |
76 66-86 |
| 1.43 |
53:01 |
2:06 |
33:45 |
80 60-100 |
| 1.49 |
56:02 |
3:01 |
48:28 |
76 66-86 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
6:54 |
27:45 |
More |
| 800m |
14:37 |
29:24 |
More |
| 1km |
18:32 |
29:50 |
More |
| Mile |
38:19 |
38:19 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
6:18 |
25:21 |
| 750m |
12:38 |
27:07 |
| 1km |
17:23 |
27:59 |
| 1500m |
27:14 |
29:13 |
| 1 mile |
29:27 |
29:27 |
| 1.9km |
35:24 |
29:59 |
| 3km |
58:43 |
31:30 |
| 3.8km |
1:16:18 |
32:19 |
| 5km |
1:43:26 |
33:18 |
| 10km |
3:42:59 |
35:53 |
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