Thu 17th Jan 2019 at 6:00am by Richard-M

Swim > Pool

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Time
54:12
Miles
1.86
per 100m
1:48
Cals
594
Cadence
64
Surface
Road

Notes & Comments

Swim - 3k / 120x25 good but not as fast as ~~strava~~ says: 54:12/1:45
500m, 500m drills, 500m drills, 500m pull buoy, 5x100m IM, 500 m mixed

Split Summary
===
1) 0.5km - 8:55(17:49/km) 133/143bpm 104cal 31/rpm 3.37/3.81kmph
2) 0.1km - 1:34(15:44/km) 121/132bpm 12cal 32/rpm 3.81/3.98kmph
3) 0.1km - 1:32(15:15/km) 140/152bpm 18cal 30/rpm 3.93/4.26kmph
4) 0.1km - 1:39(16:29/km) 130/136bpm 17cal 32/rpm 3.64/3.84kmph
5) 0.1km - 1:36(16:02/km) 141/154bpm 19cal 31/rpm 3.74/4.08kmph
6) 0.1km - 1:35(15:51/km) 131/136bpm 16cal 30/rpm 3.78/4.03kmph
7) 0km - 4(/km) 87/88bpm
8) 0.1km - 1:39(16:35/km) 123/138bpm 13cal
9) 0km - 1(/km) 123/138bpm
10) 0.1km - 1:38(16:20/km) 130/144bpm 15cal
11) 0km - 1(/km) 130/144bpm
12) 0.1km - 1:28(14:44/km) 143/155bpm 16cal 31/rpm 4.07/4.26kmph
13) 0.1km - 1:26(14:22/km) 146/158bpm 17cal 31/rpm 4.18/4.62kmph
14) 0km - 51(/km) 146/158bpm
15) 0km - 4(/km) 130/131bpm
16) 0.05km - 2(48/km) 129/129bpm
17) 0km - 39(/km) 129/129bpm
18) 0km - 2(/km) 129/129bpm
19) 0km - 1(/km) 108/108bpm
20) 0.03km - 49(32:53/km) 130/144bpm 7cal 16/rpm 1.83/1.83kmph
21) 0.03km - 2(1:32/km) 130/144bpm 7cal
22) 0km - 1:26(/km) 95/96bpm
23) 0.5km - 9:02(18:04/km) 134/142bpm 100cal 33/rpm 3.32/3.88kmph
24) 0.1km - 1:52(18:36/km) 146/159bpm 21cal 29/rpm 3.23/5.06kmph
25) 0.1km - 1:47(17:50/km) 153/164bpm 23cal 32/rpm 3.37/5.22kmph
26) 0.1km - 1:48(18:02/km) 154/164bpm 23cal 32/rpm 3.33/5.03kmph
27) 0.1km - 1:49(18:06/km) 154/162bpm 23cal 33/rpm 3.32/3.9kmph
28) 0.1km - 1:46(17:39/km) 155/166bpm 23cal 34/rpm 3.4/5.18kmph
29) 0.05km - 47(15:38/km) 153/166bpm 9cal 35/rpm 3.84/3.87kmph
30) 0.2km - 3:43(18:33/km) 153/159bpm 50cal 36/rpm 3.23/3.77kmph
31) 0.25km - 4:34(18:14/km) 152/159bpm 61cal 31/rpm 3.29/3.52kmph

8:55 1:34 1:32 1:39 1:36 1:35 4 1:39 1 1:38 1 1:28 1:26 51 4 2 39 2 1 49 2 1:26 9:02 1:52 1:47 1:48 1:49 1:46 47 3:43 4:34

Pace

25%

35%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:10	2:10	34:49	60 56-64
0.12	4:01	1:51	29:46	63 62-64
0.19	5:45	1:45	28:03	64 62-66
0.25	7:33	1:47	28:50	61 60-62
0.31	9:17	1:45	28:03	65 64-66
0.37	10:54	1:36	25:48	61 54-66
0.43	12:25	1:32	24:35	62 58-64
0.50	14:04	1:39	26:28	63 54-66
0.56	15:39	1:35	25:31	62 56-66
0.62	20:28	4:49	1:17:23	61 56-64
0.68	22:02	1:35	25:25	62 58-66
0.75	23:24	1:22	22:01	63 62-64
0.81	27:06	3:42	59:35	54 32-64
0.87	29:15	2:08	34:27	65 62-68
0.93	31:08	1:53	30:23	65 64-66
0.99	33:00	1:52	30:07	67 64-68
1.06	34:50	1:49	29:16	67 64-68
1.12	36:42	1:52	30:08	57 34-70
1.18	38:32	1:50	29:26	63 48-78
1.24	40:19	1:48	28:54	64 54-78
1.30	42:06	1:46	28:32	67 54-80
1.37	43:56	1:50	29:35	70 42-110
1.43	45:33	1:37	25:54	71 62-82
1.49	47:19	1:46	28:32	70 60-82
1.55	49:11	1:52	30:09	74 60-86
1.62	51:00	1:49	29:13	61 54-64
1.68	52:53	1:53	30:13	64 64-64
1.72	54:12	1:19	28:36	65 64-66

Cadence

64 (110 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	6:19	25:25	More
800m	13:17	26:43	More
1km	17:53	28:47	More
Mile	30:31	30:31	More

Predictions

Dist	Time	Per Mile
400m	5:49	23:24
750m	11:41	25:04
1km	16:05	25:53
1500m	25:12	27:02
1 mile	27:15	27:15
1.9km	32:45	27:44
3km	54:20	29:09
3.8km	1:10:36	29:54
5km	1:35:42	30:48
10km	3:26:20	33:12

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