Fri 9th Aug 2019 at 7:00am by Richard-M
Swim > Pool
-
Time
57:31
-
Miles
1.86
-
per 100m
1:55
-
Cals
531
-
Cadence
65
-
Surface
Road
Notes & Comments
Swim - 3k 60x50m @ Inspire
50m pool hardwork...
500m, 5x100m drills, 5x100 fins/float, 500m arms only, 10x50faster, 500m mixed easy ish pace
Split Summary
===
1) 0.5km - 9:57(19:54/km) 96cal 31/rpm 3.02/3.18kmph
2) 0.1km - 1:51(18:29/km) 20cal 31/rpm 3.25/3.34kmph
3) 0.1km - 1:58(19:41/km) 19cal 29/rpm 3.05/3.21kmph
4) 0.1km - 2:00(20:04/km) 19cal 32/rpm 2.99/3.12kmph
5) 0.1km - 2:01(20:11/km) 19cal 31/rpm 2.97/3.2kmph
6) 0.1km - 1:48(17:57/km) 20cal 32/rpm 3.34/3.48kmph
7) 0.1km - 1:56(19:24/km) 20cal
8) 0km - 2(/km)
9) 0km - 10(/km)
10) 0.1km - 2(20/km)
11) 0km - 1(/km)
12) 0.1km - 1(10/km)
13) 0km - 15(/km)
14) 0.1km - 1:40(16:43/km)
15) 0km - 1(/km)
16) 0km - 1(/km)
17) 0.1km - 1:34(15:45/km) 20cal 32/rpm 3.81/3.95kmph
18) 0km - 5(/km)
19) 0.1km - 1:56(19:16/km)
20) 0km - 2(/km)
21) 0.5km - 10:22(20:45/km) 91cal 32/rpm 2.89/3.03kmph
22) 0.05km - 50(16:49/km) 10cal 31/rpm 3.57/3.57kmph
23) 0.05km - 54(17:50/km) 10cal 31/rpm 3.36/3.36kmph
24) 0.05km - 53(17:49/km) 10cal 31/rpm 3.37/3.37kmph
25) 0.05km - 52(17:25/km) 10cal 32/rpm 3.45/3.45kmph
26) 0.05km - 54(18:02/km) 10cal 32/rpm 3.33/3.33kmph
27) 0.05km - 53(17:33/km) 10cal 33/rpm 3.42/3.42kmph
28) 0.05km - 53(17:42/km) 10cal 33/rpm 3.39/3.39kmph
29) 0.05km - 54(17:56/km) 10cal 33/rpm 3.34/3.34kmph
30) 0.05km - 51(17:02/km) 10cal 33/rpm 3.52/3.52kmph
31) 0.05km - 55(18:12/km) 10cal 33/rpm 3.3/3.3kmph
32) 0.5km - 10:57(21:55/km) 107cal 36/rpm 2.74/2.94kmph
9:57 1:51 1:58 2:00 2:01 1:48 1:56 2 10 2 1 1 15 1:40 1 1 1:34 5 1:56 2 10:22 50 54 53 52 54 53 53 54 51 55 10:57
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
2:53 |
2:53 |
46:31 |
62 62-62 |
| 0.12 |
4:55 |
2:02 |
32:38 |
63 62-64 |
| 0.19 |
6:59 |
2:04 |
33:21 |
62 62-62 |
| 0.25 |
9:00 |
2:01 |
32:23 |
63 62-64 |
| 0.31 |
10:54 |
1:54 |
30:29 |
64 64-64 |
| 0.37 |
12:50 |
1:56 |
31:06 |
59 56-62 |
| 0.43 |
14:49 |
1:59 |
31:51 |
63 62-64 |
| 0.50 |
16:51 |
2:03 |
32:53 |
63 60-66 |
| 0.56 |
18:43 |
1:52 |
30:05 |
63 60-66 |
| 0.62 |
24:34 |
5:50 |
1:33:59 |
65 62-68 |
| 0.68 |
28:12 |
3:38 |
58:35 |
65 60-68 |
| 0.75 |
30:19 |
2:07 |
34:06 |
63 62-64 |
| 0.81 |
32:24 |
2:05 |
33:30 |
63 62-64 |
| 0.87 |
34:31 |
2:07 |
34:03 |
65 64-66 |
| 0.93 |
36:38 |
2:07 |
34:03 |
65 64-66 |
| 0.99 |
38:29 |
1:51 |
29:40 |
62 62-62 |
| 1.06 |
40:16 |
1:47 |
28:44 |
62 62-62 |
| 1.12 |
42:02 |
1:46 |
28:32 |
64 64-64 |
| 1.18 |
43:48 |
1:46 |
28:22 |
66 66-66 |
| 1.24 |
45:33 |
1:45 |
28:09 |
66 66-66 |
| 1.30 |
47:32 |
1:59 |
31:54 |
64 62-66 |
| 1.37 |
49:44 |
2:12 |
35:30 |
72 66-78 |
| 1.43 |
51:55 |
2:11 |
35:10 |
74 66-82 |
| 1.49 |
54:07 |
2:12 |
35:18 |
76 66-86 |
| 1.55 |
56:20 |
2:13 |
35:45 |
75 68-82 |
| 1.59 |
57:30 |
1:10 |
34:08 |
66 66-66 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
7:03 |
28:23 |
More |
| 800m |
15:05 |
30:20 |
More |
| 1km |
19:11 |
30:53 |
More |
| Mile |
36:30 |
36:30 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
6:11 |
24:53 |
| 750m |
12:24 |
26:36 |
| 1km |
17:04 |
27:28 |
| 1500m |
26:45 |
28:42 |
| 1 mile |
28:55 |
28:55 |
| 1.9km |
34:45 |
29:26 |
| 3km |
57:39 |
30:56 |
| 3.8km |
1:14:56 |
31:44 |
| 5km |
1:41:34 |
32:41 |
| 10km |
3:38:58 |
35:14 |
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