Fri 4th Oct 2019 at 6:00am by Richard-M
Swim > Pool
Not good
-
Time
58:53
-
Miles
1.86
-
per 100m
1:58
-
Cals
500
-
Cadence
64
-
Surface
Road
Notes & Comments
Swim: 3k/120x25m@ Orbit: Hard work
500m, 5x100m drills, 5x100m fins/legs, 500m arms, 5x100m alt IM/FS, 500m
Split Summary
===
1) 0.5km - 9:39(19:19/km) 127/137bpm 105cal 32/rpm 3.11/3.52kmph
2) 0.1km - 1:47(17:52/km) 114/128bpm 12cal 30/rpm 3.36/3.4kmph
3) 0.1km - 1:46(17:37/km) 128/144bpm 17cal 30/rpm 3.41/3.57kmph
4) 0.1km - 1:54(18:59/km) 114/117bpm 14cal 32/rpm 3.16/3.24kmph
5) 0.1km - 1:56(19:20/km) 125/134bpm 18cal 31/rpm 3.1/3.36kmph
6) 0.1km - 1:47(17:51/km) 116/121bpm 13cal 31/rpm 3.36/3.62kmph
7) 0.1km - 2:02(20:24/km) 111/123bpm 12cal
8) 0km - 4(/km) 79/79bpm
9) 0.1km - 1:37(16:15/km) 128/141bpm 16cal 31/rpm 3.69/3.74kmph
10) 0.1km - 1:58(19:43/km) 112/115bpm 12cal
11) 0km - 3(/km) 91/91bpm
12) 0.1km - 1:44(17:21/km) 124/133bpm 14cal 31/rpm 3.46/3.64kmph
13) 0.1km - 2:00(19:56/km) 110/127bpm 10cal
14) 0km - 5(/km) 89/89bpm
15) 0.5km - 9:46(19:31/km) 111/123bpm 55cal 31/rpm 3.07/3.28kmph
16) 0.1km - 2:13(22:06/km) 130/147bpm 23cal 33/rpm 2.71/3.69kmph
17) 0.1km - 1:54(18:56/km) 126/137bpm 16cal 32/rpm 3.17/3.43kmph
18) 0.1km - 2:08(21:20/km) 133/140bpm 23cal 35/rpm 2.81/3.73kmph
19) 0.1km - 1:45(17:34/km) 134/150bpm 16cal 32/rpm 3.42/3.79kmph
20) 0.1km - 1:59(19:47/km) 140/161bpm 23cal 34/rpm 3.03/3.85kmph
21) 0.5km - 10:46(21:32/km) 129/139bpm 101cal 32/rpm 2.79/3.12kmph
22) 0km - 1(/km) 129/139bpm
9:39 1:47 1:46 1:54 1:56 1:47 2:02 4 1:37 1:58 3 1:44 2:00 5 9:46 2:13 1:54 2:08 1:45 1:59 10:46 1
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
2:25 |
2:25 |
38:46 |
63 62-64 |
| 0.12 |
4:18 |
1:53 |
30:22 |
65 60-70 |
| 0.19 |
6:16 |
1:59 |
31:50 |
63 62-64 |
| 0.25 |
8:16 |
1:59 |
32:01 |
64 60-66 |
| 0.31 |
10:07 |
1:51 |
29:48 |
63 56-66 |
| 0.37 |
11:54 |
1:47 |
28:36 |
60 54-64 |
| 0.43 |
13:41 |
1:48 |
28:55 |
60 58-62 |
| 0.50 |
15:37 |
1:56 |
31:03 |
63 58-66 |
| 0.56 |
17:31 |
1:53 |
30:25 |
61 56-62 |
| 0.62 |
21:19 |
3:49 |
1:01:24 |
61 54-64 |
| 0.68 |
25:01 |
3:41 |
59:19 |
61 54-64 |
| 0.75 |
28:51 |
3:50 |
1:01:49 |
63 56-66 |
| 0.81 |
30:49 |
1:58 |
31:43 |
63 62-64 |
| 0.87 |
32:49 |
2:00 |
32:10 |
63 60-64 |
| 0.93 |
34:45 |
1:55 |
30:56 |
62 60-64 |
| 0.99 |
36:42 |
1:57 |
31:24 |
63 62-64 |
| 1.06 |
38:39 |
1:58 |
31:37 |
64 62-66 |
| 1.12 |
40:49 |
2:10 |
34:50 |
66 60-78 |
| 1.18 |
42:43 |
1:54 |
30:28 |
66 64-68 |
| 1.24 |
44:50 |
2:07 |
33:58 |
68 58-84 |
| 1.30 |
46:36 |
1:47 |
28:39 |
66 64-66 |
| 1.37 |
48:37 |
2:01 |
32:23 |
67 56-86 |
| 1.43 |
50:46 |
2:09 |
34:30 |
66 64-66 |
| 1.49 |
52:54 |
2:08 |
34:22 |
65 64-66 |
| 1.55 |
55:08 |
2:14 |
35:54 |
65 64-66 |
| 1.62 |
57:20 |
2:12 |
35:24 |
64 62-64 |
| 1.66 |
58:53 |
1:34 |
33:04 |
66 66-66 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
7:19 |
29:24 |
More |
| 800m |
15:01 |
30:12 |
More |
| 1km |
19:44 |
31:45 |
More |
| Mile |
36:03 |
36:03 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
6:20 |
25:29 |
| 750m |
12:42 |
27:15 |
| 1km |
17:28 |
28:07 |
| 1500m |
27:23 |
29:23 |
| 1 mile |
29:36 |
29:36 |
| 1.9km |
35:35 |
30:08 |
| 3km |
59:02 |
31:40 |
| 3.8km |
1:16:42 |
32:29 |
| 5km |
1:43:59 |
33:28 |
| 10km |
3:44:10 |
36:05 |
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