Sun 5th May 2019 at 8:00am by Richard-M

Swim > Pool

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Time
1:07:08
Miles
2.36
per 100m
1:46
Cals
769
Cadence
63
Surface
Road

Notes & Comments

Swim 152x25m @ HSV - nice Iron distance swim - felt good
500m, 5x100m arm drills, 5x100m legs, 500m arms, 5x100m alt 100m IM & 100m faster, 500m, 500m arms, 300m

Split Summary
===
1) 0.5km - 8:55(17:51/km) 133/143bpm 105cal 29/rpm 3.36/3.47kmph
2) 0.1km - 1:40(16:45/km) 120/129bpm 14cal 30/rpm 3.58/3.69kmph
3) 0.1km - 1:39(16:26/km) 141/150bpm 19cal 29/rpm 3.65/3.82kmph
4) 0.1km - 1:48(18:00/km) 125/130bpm 17cal 30/rpm 3.33/3.53kmph
5) 0.1km - 1:46(17:44/km) 141/150bpm 20cal 29/rpm 3.38/3.59kmph
6) 0km - 2(/km) 112/112bpm
7) 0.1km - 1:40(16:40/km) 126/132bpm 15cal 29/rpm 3.6/3.82kmph
8) 0km - 10(/km) 79/82bpm
9) 0.1km - 1:41(16:46/km) 125/138bpm 13cal
10) 0km - 2(/km) 103/103bpm
11) 0.1km - 1:27(14:33/km) 144/155bpm 15cal 31/rpm 4.13/4.51kmph
12) 0.1km - 1:40(16:42/km) 129/139bpm 15cal
13) 0km - 1(/km) 129/139bpm
14) 0.1km - 1:24(14:00/km) 146/160bpm 14cal 31/rpm 4.29/4.75kmph
15) 0.1km - 1:47(17:54/km) 142/153bpm 20cal
16) 0km - 2(/km) 142/153bpm
17) 0.5km - 8:48(17:36/km) 138/144bpm 100cal 31/rpm 3.41/3.8kmph
18) 0km - 2(/km) 101/101bpm
19) 0.1km - 2:01(20:07/km) 147/155bpm 24cal 33/rpm 2.98/3.94kmph
20) 0.1km - 1:36(15:58/km) 153/164bpm 19cal 33/rpm 3.75/3.99kmph
21) 0.1km - 1:54(19:01/km) 149/158bpm 24cal 35/rpm 3.15/4.38kmph
22) 0.1km - 1:35(15:49/km) 151/163bpm 18cal 32/rpm 3.79/4.19kmph
23) 0.1km - 1:53(18:46/km) 152/162bpm 23cal 35/rpm 3.2/4.32kmph
24) 0.5km - 9:06(18:12/km) 156/165bpm 124cal 33/rpm 3.3/4.1kmph
25) 0.5km - 8:56(17:53/km) 143/150bpm 101cal 31/rpm 3.36/3.83kmph
26) 0.3km - 5:32(18:27/km) 151/160bpm 69cal 33/rpm 3.25/3.92kmph

8:55 1:40 1:39 1:48 1:46 2 1:40 10 1:41 2 1:27 1:40 1 1:24 1:47 2 8:48 2 2:01 1:36 1:54 1:35 1:53 9:06 8:56 5:32

Pace

20%

68%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:15	2:15	36:06	55 54-56
0.12	4:01	1:46	28:31	60 58-62
0.19	5:47	1:46	28:32	63 60-64
0.25	7:34	1:47	28:39	61 60-62
0.31	9:21	1:47	28:45	60 56-62
0.37	11:02	1:41	27:01	60 56-62
0.43	12:42	1:40	26:53	59 56-62
0.50	14:31	1:48	29:03	59 52-62
0.56	16:14	1:44	27:49	61 58-62
0.62	19:23	3:09	50:36	58 56-62
0.68	22:32	3:09	50:37	62 58-66
0.75	25:50	3:18	53:07	64 58-66
0.81	27:44	1:54	30:38	62 60-62
0.87	29:29	1:45	28:07	65 64-66
0.93	31:16	1:47	28:49	65 64-66
0.99	33:01	1:45	28:16	61 60-62
1.06	34:51	1:50	29:25	62 58-66
1.12	36:44	1:53	30:21	68 62-82
1.18	38:26	1:42	27:20	67 62-70
1.24	40:14	1:48	28:55	70 60-82
1.30	41:54	1:40	26:57	67 62-68
1.37	43:44	1:50	29:23	69 64-82
1.43	45:34	1:50	29:33	65 64-66
1.49	47:26	1:52	29:57	66 62-70
1.55	49:16	1:50	29:28	66 64-68
1.62	51:05	1:50	29:24	67 64-70
1.68	52:52	1:46	28:33	66 60-68
1.74	54:38	1:46	28:28	60 58-62
1.80	56:29	1:51	29:54	62 60-66
1.86	58:15	1:46	28:21	61 58-64
1.93	1:00:04	1:49	29:10	64 62-64
1.99	1:01:50	1:46	28:24	62 60-64
2.05	1:03:41	1:52	30:01	66 64-66
2.11	1:05:34	1:52	30:09	66 66-66
2.17	1:07:08	1:34	28:05	67 64-74

Cadence

63 (82 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	6:53	27:41	More
800m	13:55	28:00	More
1km	17:43	28:31	More
Mile	28:45	28:45	More

Predictions

Dist	Time	Per Mile
400m	5:32	22:16
750m	11:07	23:51
1km	15:18	24:37
1500m	23:59	25:44
1 mile	25:55	25:55
1.9km	31:09	26:23
3km	51:41	27:44
3.8km	1:07:10	28:27
5km	1:31:03	29:18
10km	3:16:18	31:35

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