Tue 15th Jan 2019 at 6:00am by Richard-M

Swim > Pool

  • Time
    54:21
  • Miles
    1.86
  • per 100m
    1:49
  • Cals
    583
  • Cadence
    63
  • Surface
    Road

Notes & Comments

Swim - 3k/120x25m no kick all pull buoy half w/ paddles
6x500m all good bar one set

250 m w/snorkel - fast but water ingress problem and rotation is all wrong...

Split Summary
===
1) 0.5km - 9:09(18:18/km) 120/135bpm 95cal 32/rpm 3.28/3.76kmph
2) 0.5km - 8:36(17:11/km) 132/143bpm 101cal 32/rpm 3.49/3.9kmph
3) 0.25km - 4:27(17:49/km) 132/142bpm 50cal 32/rpm 3.37/3.56kmph
4) 0.25km - 4:37(18:27/km) 131/141bpm 51cal 32/rpm 3.25/3.5kmph
5) 0.5km - 9:05(18:09/km) 131/142bpm 98cal 31/rpm 3.3/3.62kmph
6) 0.5km - 9:44(19:29/km) 129/137bpm 96cal 32/rpm 3.08/3.35kmph
7) 0.5km - 8:44(17:28/km) 134/147bpm 92cal 31/rpm 3.43/3.96kmph
9:09 8:36 4:27 4:37 9:05 9:44 8:44

Pace

3% 37% 57% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.06 2:16 2:16 36:25 63 60-64
0.12 4:10 1:54 30:41 67 62-70
0.19 6:03 1:53 30:22 64 62-66
0.25 7:50 1:46 28:33 66 62-68
0.31 9:32 1:42 27:23 66 62-70
0.37 11:15 1:43 27:37 63 62-64
0.43 13:01 1:46 28:31 64 62-66
0.50 14:43 1:42 27:16 64 60-68
0.56 16:26 1:43 27:46 64 62-66
0.62 18:10 1:44 27:46 63 56-66
0.68 19:57 1:47 28:40 64 60-66
0.75 21:46 1:50 29:25 65 60-68
0.81 23:37 1:50 29:36 63 60-66
0.87 25:28 1:51 29:45 65 64-68
0.93 27:14 1:47 28:36 63 56-68
0.99 29:02 1:48 29:01 61 58-62
1.06 30:54 1:51 29:54 59 54-62
1.12 32:46 1:52 30:04 63 58-68
1.18 34:35 1:49 29:19 66 60-70
1.24 36:20 1:44 27:59 61 58-62
1.30 38:18 1:59 31:49 61 58-62
1.37 40:14 1:56 31:05 64 62-66
1.43 42:13 1:58 31:45 63 60-66
1.49 44:09 1:57 31:20 64 60-66
1.55 46:03 1:54 30:36 65 60-70
1.62 47:49 1:45 28:13 63 60-68
1.68 49:34 1:46 28:20 63 62-64
1.74 51:22 1:48 28:55 61 60-62
1.80 53:08 1:46 28:23 64 62-66
1.85 54:21 1:14 26:17 62 58-66

Cadence

63 (70 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 6:49 27:26 More
800m 13:52 27:54 More
1km 17:32 28:13 More
Mile 28:39 28:39 More

Predictions

Dist Time Per Mile
400m 5:50 23:28
750m 11:43 25:08
1km 16:07 25:56
1500m 25:16 27:07
1 mile 27:19 27:19
1.9km 32:50 27:49
3km 54:29 29:14
3.8km 1:10:48 29:59
5km 1:35:58 30:53
10km 3:26:55 33:18

Bespoke Fields

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