Mon 12th Aug 2019 at 6:00am by Richard-M
Swim > Pool
-
Time
50:13
-
Miles
1.68
-
per 100m
1:52
-
Cals
461
-
Cadence
64
-
Surface
Road
Notes & Comments
Swim: 2.7k / 108x25m @ Egham - recovery for legs... late start
500m, 5x100m drills, 5x100 fins/float, 500m arms only, 5x100m 3*100m IM< 2x10m faster, 200m easy
Split Summary
===
1) 0.25km - 4:36(18:25/km) 130/140bpm 49cal 31/rpm 3.26/3.56kmph
2) 0.25km - 4:38(18:33/km) 137/143bpm 54cal 32/rpm 3.23/3.56kmph
3) 0.1km - 1:44(17:24/km) 121/128bpm 14cal 31/rpm 3.45/3.5kmph
4) 0.1km - 1:50(18:19/km) 133/138bpm 20cal 30/rpm 3.28/3.5kmph
5) 0.1km - 1:54(19:00/km) 120/124bpm 16cal 32/rpm 3.16/3.25kmph
6) 0.1km - 1:53(18:46/km) 130/141bpm 18cal 31/rpm 3.2/3.43kmph
7) 0.1km - 1:46(17:39/km) 122/125bpm 15cal 31/rpm 3.4/3.59kmph
8) 0.1km - 1:47(17:47/km) 129/135bpm 16cal
9) 0km - 1(/km) 129/135bpm
10) 0.1km - 1:30(15:01/km) 145/154bpm 17cal 33/rpm 3.99/4.2kmph
11) 0.1km - 1:50(18:18/km) 122/126bpm 14cal
12) 0km - 1(/km) 122/126bpm
13) 0.1km - 1:30(14:59/km) 140/153bpm 15cal 31/rpm 4/4.14kmph
14) 0.1km - 1:50(18:23/km) 121/126bpm 13cal
15) 0km - 4(/km) 85/85bpm
16) 0.5km - 9:37(19:14/km) 117/122bpm 60cal 31/rpm 3.12/3.29kmph
17) 0.1km - 2:03(20:27/km) 135/142bpm 20cal 33/rpm 2.93/3.93kmph
18) 0.1km - 1:52(18:37/km) 132/143bpm 17cal 31/rpm 3.22/3.39kmph
19) 0.1km - 2:01(20:09/km) 141/147bpm 23cal 35/rpm 2.98/3.87kmph
20) 0.1km - 1:50(18:16/km) 137/148bpm 18cal 32/rpm 3.28/3.95kmph
21) 0.1km - 1:56(19:20/km) 141/149bpm 21cal 35/rpm 3.1/4.25kmph
22) 0.2km - 4:00(20:00/km) 135/142bpm 41cal 34/rpm 3/3.31kmph
23) 0km - 1(/km) 135/142bpm
4:36 4:38 1:44 1:50 1:54 1:53 1:46 1:47 1 1:30 1:50 1 1:30 1:50 4 9:37 2:03 1:52 2:01 1:50 1:56 4:00 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
2:20 |
2:20 |
37:32 |
62 60-64 |
0.12 |
4:11 |
1:51 |
29:47 |
64 64-64 |
0.19 |
6:01 |
1:50 |
29:27 |
63 56-68 |
0.25 |
7:54 |
1:53 |
30:25 |
63 62-64 |
0.31 |
9:40 |
1:46 |
28:28 |
64 56-70 |
0.37 |
11:28 |
1:47 |
28:48 |
62 54-64 |
0.43 |
13:18 |
1:51 |
29:40 |
61 58-66 |
0.50 |
15:12 |
1:54 |
30:38 |
65 56-68 |
0.56 |
17:02 |
1:50 |
29:26 |
63 58-64 |
0.62 |
20:31 |
3:29 |
56:07 |
63 58-66 |
0.68 |
23:53 |
3:22 |
54:10 |
65 56-70 |
0.75 |
27:22 |
3:29 |
56:01 |
63 56-66 |
0.81 |
29:16 |
1:54 |
30:36 |
64 62-66 |
0.87 |
31:13 |
1:57 |
31:24 |
63 60-66 |
0.93 |
33:08 |
1:55 |
30:46 |
63 60-64 |
0.99 |
35:07 |
1:59 |
31:54 |
63 62-64 |
1.06 |
36:57 |
1:51 |
29:39 |
61 54-64 |
1.12 |
39:02 |
2:04 |
33:18 |
65 56-78 |
1.18 |
40:55 |
1:54 |
30:31 |
64 62-64 |
1.24 |
42:55 |
2:00 |
32:08 |
67 58-80 |
1.30 |
44:42 |
1:47 |
28:36 |
64 60-68 |
1.37 |
46:42 |
2:00 |
32:11 |
67 56-82 |
1.43 |
48:46 |
2:04 |
33:16 |
71 62-78 |
1.48 |
50:13 |
1:27 |
30:50 |
66 64-66 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
7:14 |
29:06 |
More |
800m |
14:36 |
29:23 |
More |
1km |
19:18 |
31:03 |
More |
Mile |
34:46 |
34:46 |
More |
Predictions
Dist |
Time |
Per Mile |
400m |
6:02 |
24:16 |
750m |
12:07 |
26:00 |
1km |
16:41 |
26:51 |
1500m |
26:08 |
28:02 |
1 mile |
28:15 |
28:15 |
1.9km |
33:58 |
28:46 |
3km |
56:21 |
30:14 |
3.8km |
1:13:14 |
31:01 |
5km |
1:39:16 |
31:57 |
10km |
3:34:00 |
34:26 |
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