Fri 4th Jan 2019 at 6:00am by Richard-M
Swim > Pool
-
Time
56:24
-
Miles
1.86
-
per 100m
1:53
-
Cals
659
-
Cadence
65
-
Surface
Road
Notes & Comments
Swim - 3k / 60x50m@Inspire - good - back to usual routine...
500m, 700m drills, 2x100m fins, 100m, 500m, 5x100m, 500m mixed
Split Summary
===
1) 0.5km - 9:21(18:41/km) 133/146bpm 112cal 32/rpm 3.21/3.37kmph
2) 0.1km - 1:42(16:57/km) 120/126bpm 15cal 31/rpm 3.54/3.62kmph
3) 0.1km - 1:46(17:43/km) 136/141bpm 21cal 29/rpm 3.39/3.5kmph
4) 0.1km - 1:52(18:38/km) 125/128bpm 19cal 32/rpm 3.22/3.36kmph
5) 0.1km - 1:51(18:25/km) 136/145bpm 22cal 30/rpm 3.26/3.38kmph
6) 0.1km - 1:45(17:30/km) 126/129bpm 18cal 31/rpm 3.43/3.46kmph
7) 0km - 3(/km) 92/93bpm
8) 0.1km - 1:58(19:41/km) 121/130bpm 16cal
9) 0km - 1(/km) 96/96bpm
10) 0.1km - 1:54(18:56/km) 121/130bpm 16cal
11) 0km - 1(/km) 121/130bpm
12) 0.1km - 1:41(16:52/km) 133/143bpm 18cal 30/rpm 3.56/3.7kmph
13) 0.1km - 1:38(16:21/km) 139/146bpm 20cal 31/rpm 3.67/3.83kmph
14) 0.1km - 1:51(18:29/km) 134/143bpm 20cal 31/rpm 3.24/3.27kmph
15) 0.5km - 10:14(20:28/km) 136/142bpm 122cal 32/rpm 2.93/3.12kmph
16) 0.1km - 1:43(17:07/km) 142/156bpm 19cal 33/rpm 3.5/3.71kmph
17) 0.1km - 1:43(17:10/km) 146/161bpm 21cal 34/rpm 3.5/3.66kmph
18) 0.1km - 1:41(16:48/km) 149/161bpm 21cal 34/rpm 3.57/3.66kmph
19) 0.1km - 1:44(17:24/km) 147/161bpm 20cal 33/rpm 3.45/3.59kmph
20) 0.1km - 1:40(16:41/km) 149/164bpm 20cal 34/rpm 3.6/3.74kmph
21) 0.5km - 10:15(20:31/km) 147/159bpm 139cal 37/rpm 2.93/3.42kmph
9:21 1:42 1:46 1:52 1:51 1:45 3 1:58 1 1:54 1 1:41 1:38 1:51 10:14 1:43 1:43 1:41 1:44 1:40 10:15
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
2:44 |
2:44 |
43:55 |
62 62-62 |
| 0.12 |
4:37 |
1:53 |
30:16 |
64 64-64 |
| 0.19 |
6:34 |
1:58 |
31:36 |
64 64-64 |
| 0.25 |
8:27 |
1:53 |
30:13 |
64 64-64 |
| 0.31 |
10:12 |
1:45 |
28:17 |
63 60-66 |
| 0.37 |
11:57 |
1:44 |
28:01 |
59 56-62 |
| 0.43 |
13:47 |
1:50 |
29:25 |
61 60-62 |
| 0.50 |
15:38 |
1:51 |
29:46 |
61 58-64 |
| 0.56 |
17:24 |
1:46 |
28:29 |
63 62-64 |
| 0.62 |
22:56 |
5:32 |
1:29:04 |
61 58-62 |
| 0.68 |
24:42 |
1:46 |
28:34 |
63 62-64 |
| 0.75 |
26:24 |
1:42 |
27:24 |
61 58-64 |
| 0.81 |
28:18 |
1:54 |
30:32 |
62 60-64 |
| 0.87 |
30:20 |
2:02 |
32:40 |
63 62-64 |
| 0.93 |
32:22 |
2:02 |
32:45 |
63 62-64 |
| 0.99 |
34:28 |
2:06 |
33:48 |
64 64-64 |
| 1.06 |
36:36 |
2:08 |
34:16 |
65 64-66 |
| 1.12 |
38:28 |
1:52 |
30:08 |
64 64-64 |
| 1.18 |
40:11 |
1:43 |
27:33 |
67 64-70 |
| 1.24 |
41:52 |
1:41 |
27:03 |
68 66-70 |
| 1.30 |
43:35 |
1:43 |
27:44 |
67 64-70 |
| 1.37 |
45:17 |
1:42 |
27:25 |
67 64-70 |
| 1.43 |
47:05 |
1:48 |
28:57 |
66 60-72 |
| 1.49 |
49:14 |
2:09 |
34:29 |
75 66-84 |
| 1.55 |
51:16 |
2:03 |
32:52 |
77 68-86 |
| 1.62 |
53:25 |
2:09 |
34:33 |
75 66-84 |
| 1.68 |
55:28 |
2:02 |
32:49 |
74 64-84 |
| 1.71 |
56:24 |
56 |
28:30 |
70 70-70 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
6:48 |
27:23 |
More |
| 800m |
14:37 |
29:24 |
More |
| 1km |
18:45 |
30:11 |
More |
| Mile |
30:30 |
30:30 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
6:04 |
24:25 |
| 750m |
12:10 |
26:06 |
| 1km |
16:44 |
26:56 |
| 1500m |
26:13 |
28:08 |
| 1 mile |
28:21 |
28:21 |
| 1.9km |
34:05 |
28:52 |
| 3km |
56:32 |
30:20 |
| 3.8km |
1:13:28 |
31:07 |
| 5km |
1:39:35 |
32:03 |
| 10km |
3:34:43 |
34:33 |
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