Mon 19th Aug 2019 at 9:00pm by StewartC

Swim > Pool

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Time
34:02
Miles
0.78
per 100m
2:42
Cals
299
Cadence
54
Surface
Road

Notes & Comments

150m wu
pyramid session

3 sets of 25 -50 - 100 - 50 - 25
Breathing drills

2 x 25 2 strokes

2 x 25 3 strokes

2 x 25 4 strokes
100m cd

Split Summary
===
1) 0.09m - 4:04(43:37/m) 36cal 26/rpm 1.38/1.78mph
2) 0.02m - 35(37:21/m) 6cal 26/rpm 1.61/1.61mph
3) 0.03m - 1:17(41:13/m) 12cal 27/rpm 1.46/1.51mph
4) 0.06m - 3:10(50:53/m) 23cal 25/rpm 1.18/1.42mph
5) 0.03m - 1:28(47:07/m) 12cal 27/rpm 1.27/1.44mph
6) 0.02m - 40(43:07/m) 6cal 27/rpm 1.39/1.39mph
7) 0.02m - 36(38:45/m) 6cal 27/rpm 1.55/1.55mph
8) 0.03m - 1:18(42:02/m) 12cal 28/rpm 1.43/1.47mph
9) 0.03m - 1:18(41:42/m) 12cal 27/rpm 1.44/1.52mph
10) 0.02m - 38(41:13/m) 6cal 27/rpm 1.46/1.46mph
11) 0.02m - 36(39:00/m) 6cal 26/rpm 1.54/1.54mph
12) 0.03m - 1:20(43:00/m) 12cal 28/rpm 1.4/1.48mph
13) 0.06m - 2:41(43:07/m) 24cal 28/rpm 1.39/1.55mph
14) 0.02m - 39(41:20/m) 6cal 26/rpm 1.45/1.45mph
15) 0.02m - 41(43:51/m) 6cal 26/rpm 1.37/1.37mph
16) 0.03m - 1:23(44:31/m) 12cal 28/rpm 1.35/1.44mph
17) 0.06m - 2:52(46:13/m) 24cal 28/rpm 1.3/1.47mph
18) 0.03m - 1:28(47:06/m) 12cal 27/rpm 1.27/1.33mph
19) 0.02m - 42(45:34/m) 6cal 27/rpm 1.32/1.32mph
20) 0.02m - 41(43:40/m) 6cal 27/rpm 1.37/1.37mph
21) 0.02m - 42(45:02/m) 6cal 26/rpm 1.33/1.33mph
22) 0.02m - 36(38:45/m) 6cal 28/rpm 1.55/1.55mph
23) 0.02m - 36(38:26/m) 6cal 27/rpm 1.56/1.56mph
24) 0.02m - 39(41:28/m) 6cal 28/rpm 1.45/1.45mph
25) 0.02m - 37(40:00/m) 6cal 29/rpm 1.5/1.5mph
26) 0.06m - 2:45(44:15/m) 24cal 27/rpm 1.36/1.42mph

4:04 35 1:17 3:10 1:28 40 36 1:18 1:18 38 36 1:20 2:41 39 41 1:23 2:52 1:28 42 41 42 36 36 39 37 2:45

Pace

16%

43%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	3:21	3:21	54:01	53 52-54
0.12	5:56	2:34	41:22	54 52-56
0.19	9:05	3:10	50:53	52 42-58
0.25	11:49	2:44	44:02	54 52-56
0.31	14:26	2:36	41:52	55 52-56
0.37	17:00	2:35	41:33	55 52-58
0.43	19:41	2:41	43:07	56 52-58
0.50	22:24	2:42	43:33	55 52-58
0.56	25:16	2:52	46:13	56 54-58
0.62	28:07	2:51	45:52	54 52-56
0.68	30:39	2:33	40:55	55 52-56
0.75	33:20	2:41	43:09	55 52-58
0.76	34:02	41	44:22	52 52-52

Cadence

54 (58 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	10:26	41:59	More
800m	21:23	43:01	More
1km	27:13	43:48	More

Predictions

Dist	Time	Per Mile
400m	10:13	41:06
750m	19:48	42:29
1km	26:48	43:08
1500m	41:03	44:03
1 mile	44:12	44:12
1.9km	52:38	44:35
3km	1:25:07	45:40
3.8km	1:49:08	46:13
5km	2:25:40	46:53
10km	5:02:03	48:37

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