Fri 16th Aug 2019 at 6:00am by Richard-M

Swim > Pool

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Time
37:24
Miles
1.24
per 100m
1:52
Cals
306
Cadence
63
Surface
Road

Notes & Comments

Swim: 2k/80x25m @ Egham pool
Short swim

2x250m, 5x100m arms drills, 5x100m legs, 500m arms

Split Summary
===
1) 0.25km - 4:49(19:17/km) 122/129bpm 49cal 31/rpm 3.11/3.4kmph
2) 0.25km - 4:47(19:06/km) 126/133bpm 51cal 31/rpm 3.14/3.66kmph
3) 0.1km - 1:46(17:36/km) 112/118bpm 13cal 30/rpm 3.41/3.58kmph
4) 0.1km - 1:47(17:55/km) 126/134bpm 18cal 30/rpm 3.35/3.55kmph
5) 0.1km - 1:56(19:24/km) 114/118bpm 15cal 32/rpm 3.09/3.26kmph
6) 0.1km - 1:57(19:28/km) 125/134bpm 19cal 31/rpm 3.08/3.37kmph
7) 0.1km - 1:50(18:18/km) 115/118bpm 14cal 31/rpm 3.28/3.56kmph
8) 0.1km - 1:57(19:33/km) 109/115bpm 10cal
9) 0km - 1(/km) 109/115bpm
10) 0.1km - 1:34(15:37/km) 129/144bpm 13cal 32/rpm 3.84/4.1kmph
11) 0.1km - 1:52(18:42/km) 116/122bpm 14cal
12) 0km - 2(/km) 88/88bpm
13) 0.1km - 1:36(16:03/km) 131/144bpm 16cal 32/rpm 3.74/4.05kmph
14) 0.1km - 1:56(19:18/km) 114/118bpm 12cal
15) 0km - 2(/km) 87/87bpm
16) 0.5km - 9:31(19:01/km) 113/120bpm 62cal 31/rpm 3.15/3.54kmph
17) 0km - 1(/km) 113/120bpm

4:49 4:47 1:46 1:47 1:56 1:57 1:50 1:57 1 1:34 1:52 2 1:36 1:56 2 9:31 1

Pace

24%

60%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:24	2:24	38:36	62 60-64
0.12	4:23	1:59	31:54	63 62-64
0.19	6:16	1:53	30:14	61 54-64
0.25	8:12	1:57	31:17	64 62-66
0.31	10:03	1:51	29:39	62 54-66
0.37	11:50	1:47	28:45	61 54-66
0.43	13:38	1:48	29:02	61 60-62
0.50	15:37	1:58	31:46	65 58-70
0.56	17:31	1:54	30:41	62 54-68
0.62	21:15	3:43	59:56	63 60-66
0.68	24:43	3:28	55:55	64 58-66
0.75	28:22	3:39	58:39	64 58-66
0.81	30:15	1:53	30:25	64 62-64
0.87	32:09	1:54	30:37	63 62-64
0.93	34:06	1:57	31:21	64 62-66
0.99	36:01	1:55	30:47	63 62-64
1.04	37:24	1:23	29:22	64 58-66

Cadence

63 (70 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	7:22	29:38	More
800m	15:01	30:12	More
1km	20:28	32:57	More
Mile	35:36	35:36	More

Predictions

Dist	Time	Per Mile
400m	6:18	25:21
750m	12:39	27:09
1km	17:23	27:59
1500m	27:15	29:14
1 mile	29:28	29:28
1.9km	35:25	30:00
3km	58:46	31:32
3.8km	1:16:22	32:21
5km	1:43:31	33:19
10km	3:43:10	35:55

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