Wed 6th Mar 2019 at 6:00am by Richard-M
Swim > Pool
-
Time
56:49
-
Miles
1.86
-
per 100m
1:54
-
Cals
527
-
Cadence
61
-
Surface
Road
Notes & Comments
Swim/; 3k/120x25m @Orbit - hard work - tired...
500m, 5x100m drills, 5x100m fins/leg work, 500m arms only, 3x100m IM, 2x100m faster, 500m mixed
Split Summary
===
1) 0.45km - 8:57(19:54/km) 126/133bpm 97cal 30/rpm 3.01/3.29kmph
2) 0.05km - 58(19:27/km) 123/127bpm 10cal 30/rpm 3.09/3.36kmph
3) 0.1km - 1:43(17:14/km) 113/121bpm 13cal 30/rpm 3.48/3.71kmph
4) 0.1km - 1:49(18:10/km) 124/130bpm 17cal 29/rpm 3.3/3.57kmph
5) 0.1km - 1:55(19:08/km) 115/119bpm 15cal 30/rpm 3.14/3.4kmph
6) 0.1km - 1:59(19:55/km) 123/130bpm 19cal 29/rpm 3.01/3.23kmph
7) 0.1km - 1:47(17:54/km) 116/122bpm 14cal 29/rpm 3.35/3.61kmph
8) 0km - 2(/km) 88/88bpm
9) 0.1km - 1:55(19:12/km) 112/119bpm 11cal
10) 0km - 1(/km) 112/119bpm
11) 0.1km - 1:39(16:27/km) 127/141bpm 14cal 30/rpm 3.65/4.11kmph
12) 0.1km - 1:51(18:26/km) 114/122bpm 13cal
13) 0km - 3(/km) 93/93bpm
14) 0.1km - 1:32(15:22/km) 132/147bpm 15cal 29/rpm 3.9/4.51kmph
15) 0.1km - 2:06(21:03/km) 118/126bpm 15cal
16) 0km - 1(/km) 118/126bpm
17) 0.5km - 9:18(18:36/km) 112/119bpm 56cal 29/rpm 3.23/3.6kmph
18) 0.1km - 2:03(20:33/km) 130/139bpm 21cal 32/rpm 2.92/4.04kmph
19) 0.1km - 1:41(16:48/km) 137/153bpm 16cal 31/rpm 3.57/4.12kmph
20) 0.1km - 1:51(18:34/km) 142/151bpm 22cal 32/rpm 3.23/4.42kmph
21) 0.1km - 1:41(16:52/km) 143/159bpm 19cal 31/rpm 3.56/3.91kmph
22) 0.1km - 1:52(18:40/km) 146/157bpm 22cal 33/rpm 3.21/4.65kmph
23) 0.5km - 10:01(20:03/km) 139/152bpm 118cal 34/rpm 3/3.73kmph
24) 0km - 1(/km) 139/152bpm
8:57 58 1:43 1:49 1:55 1:59 1:47 2 1:55 1 1:39 1:51 3 1:32 2:06 1 9:18 2:03 1:41 1:51 1:41 1:52 10:01 1
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
2:27 |
2:27 |
39:27 |
61 60-62 |
| 0.12 |
4:28 |
2:01 |
32:22 |
61 56-64 |
| 0.19 |
6:25 |
1:58 |
31:32 |
60 56-62 |
| 0.25 |
8:25 |
1:59 |
32:01 |
61 58-62 |
| 0.31 |
10:22 |
1:57 |
31:30 |
57 54-62 |
| 0.37 |
12:07 |
1:45 |
28:07 |
59 52-62 |
| 0.43 |
13:58 |
1:51 |
29:51 |
59 56-60 |
| 0.50 |
15:54 |
1:56 |
31:04 |
60 54-66 |
| 0.56 |
17:49 |
1:55 |
30:58 |
58 54-60 |
| 0.62 |
21:30 |
3:41 |
59:10 |
58 54-62 |
| 0.68 |
25:01 |
3:31 |
56:39 |
60 56-62 |
| 0.75 |
28:44 |
3:43 |
59:50 |
58 54-60 |
| 0.81 |
30:39 |
1:55 |
30:44 |
59 58-60 |
| 0.87 |
32:31 |
1:52 |
29:58 |
59 54-62 |
| 0.93 |
34:23 |
1:52 |
30:02 |
59 58-60 |
| 0.99 |
36:15 |
1:52 |
30:10 |
58 56-60 |
| 1.06 |
38:06 |
1:50 |
29:37 |
59 56-64 |
| 1.12 |
40:06 |
2:00 |
32:10 |
62 54-78 |
| 1.18 |
41:45 |
1:39 |
26:35 |
62 54-66 |
| 1.24 |
43:38 |
1:53 |
30:17 |
64 54-78 |
| 1.30 |
45:19 |
1:42 |
27:14 |
61 46-68 |
| 1.37 |
47:15 |
1:56 |
31:07 |
68 54-84 |
| 1.43 |
49:15 |
1:59 |
32:01 |
64 58-74 |
| 1.49 |
51:18 |
2:03 |
33:02 |
73 58-80 |
| 1.55 |
53:21 |
2:04 |
33:09 |
64 60-72 |
| 1.62 |
55:24 |
2:03 |
32:55 |
75 60-82 |
| 1.66 |
56:49 |
1:25 |
29:12 |
67 62-70 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
7:05 |
28:32 |
More |
| 800m |
14:40 |
29:30 |
More |
| 1km |
18:27 |
29:41 |
More |
| Mile |
33:58 |
33:58 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
6:06 |
24:33 |
| 750m |
12:15 |
26:17 |
| 1km |
16:51 |
27:07 |
| 1500m |
26:25 |
28:21 |
| 1 mile |
28:34 |
28:34 |
| 1.9km |
34:20 |
29:05 |
| 3km |
56:57 |
30:33 |
| 3.8km |
1:14:01 |
31:21 |
| 5km |
1:40:20 |
32:18 |
| 10km |
3:36:18 |
34:49 |
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