Sun 3rd Mar 2019 at 8:00am by Richard-M
Swim > Pool
-
Time
56:06
-
Miles
1.86
-
per 100m
1:52
-
Cals
579
-
Cadence
65
-
Surface
Road
Notes & Comments
Swim 3k 60x50m @ Inspire - busy pool.
500m, 5x100m arm drills, 5x100m legs/fins, 500m arm endurance, 5x100m faster where possible, 500m mixed cool down
Good to have Garmin 935 back.
Split Summary
===
1) 0.5km - 9:48(19:36/km) 130/143bpm 117cal 32/rpm 3.06/3.32kmph
2) 0.1km - 1:46(17:44/km) 114/119bpm 13cal 32/rpm 3.38/3.42kmph
3) 0.1km - 1:48(17:59/km) 131/141bpm 20cal 31/rpm 3.34/3.44kmph
4) 0.1km - 2:02(20:23/km) 120/125bpm 19cal 33/rpm 2.94/3.07kmph
5) 0.1km - 1:55(19:07/km) 133/141bpm 22cal 31/rpm 3.14/3.36kmph
6) 0.1km - 1:46(17:36/km) 123/125bpm 16cal 31/rpm 3.41/3.46kmph
7) 0km - 3(/km) 80/80bpm
8) 0.1km - 1:49(18:11/km) 117/133bpm 13cal
9) 0km - 3(/km) 117/133bpm
10) 0.1km - 1:33(15:31/km) 137/149bpm 16cal 32/rpm 3.87/3.91kmph
11) 0.1km - 1:52(18:42/km) 120/129bpm 14cal
12) 0km - 1(/km) 120/129bpm
13) 0.1km - 1:32(15:19/km) 139/154bpm 16cal 33/rpm 3.92/4.05kmph
14) 0km - 2(/km) 87/89bpm
15) 0.1km - 2:02(20:19/km) 126/135bpm 19cal
16) 0km - 2(/km) 92/92bpm
17) 0.5km - 9:00(17:59/km) 122/134bpm 79cal 33/rpm 3.34/3.57kmph
18) 0.1km - 1:48(18:04/km) 136/149bpm 19cal 32/rpm 3.32/3.43kmph
19) 0.1km - 1:42(16:55/km) 142/158bpm 20cal 34/rpm 3.55/3.63kmph
20) 0.05km - 50(16:32/km) 132/149bpm 7cal 31/rpm 3.63/3.63kmph
21) 0.05km - 48(16:00/km) 142/153bpm 10cal 33/rpm 3.75/3.75kmph
22) 0.1km - 1:51(18:34/km) 141/152bpm 21cal 32/rpm 3.23/3.31kmph
23) 0.05km - 53(17:48/km) 131/148bpm 8cal 31/rpm 3.37/3.37kmph
24) 0.05km - 48(15:55/km) 141/155bpm 9cal 33/rpm 3.77/3.77kmph
25) 0.15km - 3:04(20:29/km) 131/140bpm 33cal 34/rpm 2.93/3.06kmph
26) 0.35km - 7:16(20:46/km) 138/151bpm 88cal 36/rpm 2.89/3.28kmph
27) 0km - 2(/km) 138/151bpm
9:48 1:46 1:48 2:02 1:55 1:46 3 1:49 3 1:33 1:52 1 1:32 2 2:02 2 9:00 1:48 1:42 50 48 1:51 53 48 3:04 7:16 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
2:57 |
2:57 |
47:29 |
64 64-64 |
0.12 |
4:58 |
2:01 |
32:34 |
64 64-64 |
0.19 |
6:58 |
1:59 |
32:02 |
64 62-66 |
0.25 |
8:54 |
1:56 |
31:05 |
62 62-62 |
0.31 |
10:41 |
1:47 |
28:40 |
64 62-66 |
0.37 |
12:30 |
1:49 |
29:19 |
62 60-64 |
0.43 |
14:26 |
1:56 |
31:05 |
64 64-64 |
0.50 |
16:26 |
2:00 |
32:07 |
64 60-68 |
0.56 |
18:13 |
1:47 |
28:46 |
63 62-64 |
0.62 |
21:41 |
3:28 |
55:46 |
62 62-62 |
0.68 |
25:08 |
3:27 |
55:28 |
65 64-66 |
0.75 |
28:48 |
3:41 |
59:16 |
65 60-68 |
0.81 |
30:47 |
1:58 |
31:45 |
64 62-66 |
0.87 |
32:34 |
1:47 |
28:37 |
67 66-68 |
0.93 |
34:22 |
1:49 |
29:06 |
66 66-66 |
0.99 |
36:07 |
1:45 |
28:11 |
65 64-66 |
1.06 |
37:53 |
1:46 |
28:30 |
66 62-70 |
1.12 |
39:38 |
1:44 |
28:01 |
65 64-66 |
1.18 |
41:17 |
1:39 |
26:41 |
66 62-70 |
1.24 |
43:00 |
1:42 |
27:25 |
64 62-66 |
1.30 |
44:50 |
1:50 |
29:30 |
65 62-68 |
1.37 |
46:36 |
1:47 |
28:39 |
63 60-66 |
1.43 |
48:41 |
2:04 |
33:21 |
72 64-80 |
1.49 |
50:46 |
2:05 |
33:34 |
70 60-80 |
1.55 |
52:56 |
2:10 |
35:00 |
113 66-160 |
1.62 |
55:02 |
2:06 |
33:40 |
33 4-62 |
1.65 |
56:06 |
1:04 |
29:37 |
66 66-66 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
6:50 |
27:30 |
More |
800m |
13:57 |
28:05 |
More |
1km |
17:40 |
28:25 |
More |
Mile |
33:15 |
33:15 |
More |
Predictions
Dist |
Time |
Per Mile |
400m |
6:02 |
24:16 |
750m |
12:06 |
25:58 |
1km |
16:39 |
26:48 |
1500m |
26:05 |
27:59 |
1 mile |
28:12 |
28:12 |
1.9km |
33:54 |
28:43 |
3km |
56:14 |
30:10 |
3.8km |
1:13:05 |
30:57 |
5km |
1:39:04 |
31:53 |
10km |
3:33:34 |
34:22 |
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