Sun 24th Feb 2019 at 8:00am by Richard-M
Swim > Pool
-
Time
55:46
-
Miles
1.86
-
per 100m
1:52
-
Cals
603
-
Cadence
66
-
Surface
Road
Notes & Comments
Swim: 3k 60x50m @ Inspire
500m, 5x100m drills, 5x100m fins / float, 500m w hp/pb, 5x100m , 500m mixed cool down
Split Summary
===
1) 0.5km - 9:21(18:42/km) 137/146bpm 119cal 32/rpm 3.21/3.35kmph
2) 0.1km - 1:39(16:31/km) 115/125bpm 13cal 30/rpm 3.64/3.67kmph
3) 0.1km - 1:43(17:10/km) 133/145bpm 20cal 30/rpm 3.5/3.57kmph
4) 0.1km - 1:55(19:05/km) 119/123bpm 17cal 32/rpm 3.14/3.23kmph
5) 0.1km - 1:51(18:27/km) 137/145bpm 22cal 31/rpm 3.25/3.29kmph
6) 0.1km - 1:43(17:15/km) 123/127bpm 16cal 32/rpm 3.48/3.5kmph
7) 0.1km - 1:50(18:22/km) 119/129bpm 14cal
8) 0km - 1(/km) 105/105bpm
9) 0.1km - 1:40(16:40/km) 134/147bpm 18cal 32/rpm 3.6/3.68kmph
10) 0km - 10(/km) 134/147bpm
11) 0.1km - 1:51(18:26/km) 121/129bpm 14cal
12) 0km - 1(/km) 104/104bpm
13) 0.1km - 1:33(15:30/km) 139/154bpm 17cal 32/rpm 3.87/4.05kmph
14) 0.1km - 1:38(16:19/km) 135/151bpm 17cal 31/rpm 3.68/3.96kmph
15) 0.5km - 9:25(18:50/km) 121/129bpm 79cal 32/rpm 3.19/3.33kmph
16) 0.1km - 1:45(17:33/km) 143/157bpm 20cal 33/rpm 3.42/3.53kmph
17) 0.1km - 1:44(17:19/km) 145/158bpm 20cal 32/rpm 3.46/3.55kmph
18) 0.1km - 1:49(18:06/km) 141/160bpm 20cal 33/rpm 3.32/3.54kmph
19) 0.1km - 1:50(18:20/km) 143/159bpm 21cal 32/rpm 3.27/3.37kmph
20) 0.1km - 1:48(17:59/km) 145/162bpm 21cal 33/rpm 3.34/3.46kmph
21) 0.5km - 10:24(20:48/km) 143/157bpm 135cal 36/rpm 2.88/3.36kmph
22) 0km - 4(/km) 143/157bpm
9:21 1:39 1:43 1:55 1:51 1:43 1:50 1 1:40 10 1:51 1 1:33 1:38 9:25 1:45 1:44 1:49 1:50 1:48 10:24 4
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
2:42 |
2:42 |
43:20 |
65 64-66 |
| 0.12 |
4:35 |
1:53 |
30:22 |
63 62-64 |
| 0.19 |
6:29 |
1:54 |
30:37 |
65 64-66 |
| 0.25 |
8:26 |
1:57 |
31:28 |
64 64-64 |
| 0.31 |
10:11 |
1:45 |
28:10 |
63 60-66 |
| 0.37 |
11:53 |
1:42 |
27:15 |
60 58-62 |
| 0.43 |
13:39 |
1:46 |
28:29 |
63 62-64 |
| 0.50 |
15:34 |
1:55 |
30:46 |
64 60-68 |
| 0.56 |
17:20 |
1:47 |
28:39 |
64 62-66 |
| 0.62 |
20:55 |
3:34 |
57:25 |
63 60-66 |
| 0.68 |
24:14 |
3:20 |
53:34 |
65 62-66 |
| 0.75 |
26:01 |
1:46 |
28:31 |
63 58-68 |
| 0.81 |
27:42 |
1:42 |
27:17 |
63 60-66 |
| 0.87 |
29:32 |
1:50 |
29:28 |
66 66-66 |
| 0.93 |
31:25 |
1:53 |
30:21 |
64 62-66 |
| 0.99 |
33:16 |
1:50 |
29:36 |
65 64-66 |
| 1.06 |
35:14 |
1:58 |
31:44 |
66 66-66 |
| 1.12 |
37:05 |
1:51 |
29:40 |
64 64-64 |
| 1.18 |
38:49 |
1:45 |
28:07 |
64 60-68 |
| 1.24 |
40:37 |
1:48 |
28:59 |
64 62-66 |
| 1.30 |
42:25 |
1:48 |
28:53 |
64 60-68 |
| 1.37 |
44:14 |
1:49 |
29:16 |
65 62-68 |
| 1.43 |
46:10 |
1:55 |
30:56 |
66 62-70 |
| 1.49 |
48:16 |
2:07 |
34:01 |
73 64-82 |
| 1.55 |
50:23 |
2:07 |
33:57 |
73 64-82 |
| 1.62 |
52:31 |
2:08 |
34:27 |
74 64-84 |
| 1.68 |
54:35 |
2:04 |
33:10 |
74 62-86 |
| 1.72 |
55:46 |
1:10 |
29:31 |
70 70-70 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
6:53 |
27:42 |
More |
| 800m |
14:21 |
28:52 |
More |
| 1km |
17:53 |
28:48 |
More |
| Mile |
30:16 |
30:16 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
6:00 |
24:08 |
| 750m |
12:02 |
25:49 |
| 1km |
16:33 |
26:38 |
| 1500m |
25:56 |
27:49 |
| 1 mile |
28:02 |
28:02 |
| 1.9km |
33:42 |
28:33 |
| 3km |
55:54 |
29:59 |
| 3.8km |
1:12:39 |
30:46 |
| 5km |
1:38:28 |
31:42 |
| 10km |
3:32:18 |
34:10 |
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