Mon 19th Aug 2019 at 7:00am by Richard-M
Swim > Pool
-
Time
39:52
-
Miles
1.37
-
per 100m
1:49
-
Cals
361
-
Cadence
64
-
Surface
Road
Notes & Comments
Swim: 2.2k / 88x25m @ Egham orbit - perfect leg recovery
250m, 250m, 5*100m arm drills, 5x100m legs/float/fins, 500m arms, 2x100m IM
Split Summary
===
1) 0.25km - 4:41(18:45/km) 127/135bpm 52cal 32/rpm 3.2/3.6kmph
2) 0.25km - 4:34(18:16/km) 134/143bpm 55cal 32/rpm 3.29/3.63kmph
3) 0.1km - 1:44(17:17/km) 118/124bpm 15cal 32/rpm 3.47/3.69kmph
4) 0.1km - 1:40(16:42/km) 135/147bpm 18cal 32/rpm 3.59/3.87kmph
5) 0.1km - 1:58(19:39/km) 119/123bpm 18cal 34/rpm 3.05/3.1kmph
6) 0.1km - 1:50(18:23/km) 131/140bpm 19cal 32/rpm 3.27/3.56kmph
7) 0.1km - 1:43(17:06/km) 121/126bpm 15cal 31/rpm 3.51/3.73kmph
8) 0.1km - 1:48(18:04/km) 113/124bpm 11cal
9) 0km - 3(/km) 94/95bpm
10) 0.1km - 1:34(15:35/km) 132/143bpm 16cal 31/rpm 3.85/4.01kmph
11) 0.1km - 1:53(18:48/km) 112/117bpm 11cal
12) 0km - 3(/km) 97/97bpm
13) 0.1km - 1:34(15:40/km) 130/143bpm 15cal 31/rpm 3.83/4.04kmph
14) 0.1km - 1:48(18:01/km) 115/121bpm 10cal
15) 0km - 1(/km) 85/86bpm
16) 0.5km - 9:10(18:21/km) 116/124bpm 63cal 32/rpm 3.27/3.63kmph
17) 0.1km - 1:56(19:19/km) 139/149bpm 21cal 34/rpm 3.11/4.3kmph
18) 0.1km - 1:50(18:23/km) 145/156bpm 22cal 34/rpm 3.26/4.83kmph
19) 0km - 1(/km) 145/156bpm
4:41 4:34 1:44 1:40 1:58 1:50 1:43 1:48 3 1:34 1:53 3 1:34 1:48 1 9:10 1:56 1:50 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
2:21 |
2:21 |
37:55 |
66 64-66 |
0.12 |
4:16 |
1:55 |
30:48 |
66 66-66 |
0.19 |
6:04 |
1:47 |
28:50 |
63 56-68 |
0.25 |
7:57 |
1:53 |
30:19 |
67 64-70 |
0.31 |
9:42 |
1:46 |
28:18 |
65 58-68 |
0.37 |
11:25 |
1:43 |
27:37 |
63 54-66 |
0.43 |
13:08 |
1:43 |
27:42 |
66 62-68 |
0.50 |
15:06 |
1:58 |
31:36 |
67 58-70 |
0.56 |
16:54 |
1:48 |
28:59 |
63 58-66 |
0.62 |
20:26 |
3:32 |
56:48 |
61 54-64 |
0.68 |
23:55 |
3:29 |
56:09 |
64 60-66 |
0.75 |
27:23 |
3:28 |
55:48 |
61 58-64 |
0.81 |
29:12 |
1:48 |
29:02 |
63 62-66 |
0.87 |
31:02 |
1:50 |
29:31 |
65 64-66 |
0.93 |
32:52 |
1:51 |
29:41 |
64 64-64 |
0.99 |
34:44 |
1:51 |
29:47 |
63 62-64 |
1.06 |
36:32 |
1:48 |
29:03 |
62 58-64 |
1.12 |
38:27 |
1:55 |
30:47 |
68 56-84 |
1.17 |
39:52 |
1:25 |
30:06 |
70 64-84 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
7:04 |
28:26 |
More |
800m |
14:23 |
28:56 |
More |
1km |
19:43 |
31:44 |
More |
Mile |
34:20 |
34:20 |
More |
Predictions
Dist |
Time |
Per Mile |
400m |
6:01 |
24:12 |
750m |
12:04 |
25:54 |
1km |
16:36 |
26:43 |
1500m |
26:01 |
27:55 |
1 mile |
28:07 |
28:07 |
1.9km |
33:48 |
28:38 |
3km |
56:05 |
30:05 |
3.8km |
1:12:53 |
30:52 |
5km |
1:38:48 |
31:48 |
10km |
3:33:00 |
34:17 |
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