Mon 31st Dec 2018 at 8:00am by Richard-M
Swim > Pool
-
Time
42:13
-
Miles
1.43
-
per 100m
1:50
-
Cals
478
-
Cadence
63
-
Surface
Road
Notes & Comments
08:03 on Monday, 31 December 2018
Swim 2.3k 46x50m @ Inspire - leg massage - short due to visiting relatives...
500m, 700m drills, 200m fins, 100m, 500m, 3x100m
Split Summary
===
1) 0.5km - 9:24(18:47/km) 134/144bpm 118cal 32/rpm 3.19/3.45kmph
2) 0.1km - 1:43(17:14/km) 117/122bpm 14cal 31/rpm 3.48/3.49kmph
3) 0.1km - 1:51(18:26/km) 132/139bpm 21cal 29/rpm 3.25/3.27kmph
4) 0.1km - 1:54(18:55/km) 118/122bpm 16cal 33/rpm 3.17/3.23kmph
5) 0.1km - 1:54(18:55/km) 132/141bpm 22cal 31/rpm 3.17/3.27kmph
6) 0.1km - 1:48(18:03/km) 121/126bpm 15cal 29/rpm 3.32/3.37kmph
7) 0km - 4(/km) 79/79bpm
8) 0.1km - 1:50(18:20/km) 119/130bpm 14cal
9) 0km - 1(/km) 119/130bpm
10) 0.1km - 1:52(18:36/km) 123/130bpm 16cal
11) 0km - 1(/km) 123/130bpm
12) 0.1km - 1:34(15:42/km) 134/147bpm 16cal 29/rpm 3.82/3.92kmph
13) 0.1km - 1:35(15:50/km) 135/147bpm 17cal 30/rpm 3.79/3.92kmph
14) 0.05km - 50(16:34/km) 127/139bpm 7cal 29/rpm 3.62/3.62kmph
15) 0.05km - 52(17:15/km) 130/139bpm 9cal 30/rpm 3.48/3.48kmph
16) 0.5km - 9:46(19:31/km) 142/152bpm 129cal 32/rpm 3.07/3.35kmph
17) 0.1km - 1:44(17:21/km) 148/158bpm 21cal 33/rpm 3.46/3.58kmph
18) 0.1km - 1:48(18:01/km) 145/158bpm 21cal 33/rpm 3.33/3.42kmph
19) 0.1km - 1:44(17:20/km) 149/159bpm 22cal 33/rpm 3.46/3.6kmph
9:24 1:43 1:51 1:54 1:54 1:48 4 1:50 1 1:52 1 1:34 1:35 50 52 9:46 1:44 1:48 1:44
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
2:43 |
2:43 |
43:36 |
62 60-64 |
| 0.12 |
4:41 |
1:58 |
31:47 |
64 64-64 |
| 0.19 |
6:37 |
1:56 |
31:08 |
63 62-64 |
| 0.25 |
8:31 |
1:54 |
30:38 |
65 64-66 |
| 0.31 |
10:15 |
1:44 |
27:55 |
64 62-66 |
| 0.37 |
12:03 |
1:47 |
28:45 |
59 56-62 |
| 0.43 |
13:53 |
1:51 |
29:43 |
61 58-64 |
| 0.50 |
15:50 |
1:56 |
31:09 |
63 60-66 |
| 0.56 |
17:38 |
1:49 |
29:07 |
61 58-64 |
| 0.62 |
22:56 |
5:18 |
1:25:24 |
59 58-60 |
| 0.68 |
24:40 |
1:44 |
27:47 |
59 58-60 |
| 0.75 |
26:16 |
1:36 |
25:44 |
60 58-62 |
| 0.81 |
28:08 |
1:52 |
29:57 |
61 60-62 |
| 0.87 |
30:01 |
1:53 |
30:16 |
64 64-64 |
| 0.93 |
31:59 |
1:59 |
31:53 |
65 64-66 |
| 0.99 |
34:01 |
2:02 |
32:43 |
65 64-66 |
| 1.06 |
35:59 |
1:57 |
31:28 |
66 66-66 |
| 1.12 |
37:47 |
1:48 |
28:57 |
63 62-64 |
| 1.18 |
39:32 |
1:46 |
28:22 |
66 62-70 |
| 1.24 |
41:19 |
1:47 |
28:36 |
66 64-68 |
| 1.28 |
42:13 |
54 |
26:58 |
70 70-70 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
6:45 |
27:11 |
More |
| 800m |
14:36 |
29:23 |
More |
| 1km |
18:08 |
29:12 |
More |
| Mile |
32:47 |
32:47 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
6:04 |
24:25 |
| 750m |
12:11 |
26:09 |
| 1km |
16:46 |
26:59 |
| 1500m |
26:16 |
28:11 |
| 1 mile |
28:24 |
28:24 |
| 1.9km |
34:08 |
28:55 |
| 3km |
56:38 |
30:23 |
| 3.8km |
1:13:36 |
31:10 |
| 5km |
1:39:46 |
32:07 |
| 10km |
3:35:05 |
34:37 |
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