Mon 21st Oct 2019 at 6:00am by Richard-M
Swim > Pool
-
Time
39:45
-
Miles
1.24
-
per 100m
1:59
-
Cals
366
-
Cadence
64
-
Surface
Road
Notes & Comments
Swim: 2k/80x25m Recovery - easy pace
Hamstrings and calfs a touch sore but sure this helped
250m, 250m. 500m arms, 5x100m mixed, 250m arms only, 250m + 25/50 m to correct watch count...
Split Summary
===
1) 0.25km - 4:49(19:17/km) 118/126bpm 47cal 30/rpm 3.11/3.51kmph
2) 0.25km - 4:47(19:07/km) 124/138bpm 50cal 31/rpm 3.14/3.46kmph
3) 0.5km - 9:30(19:00/km) 117/122bpm 86cal 31/rpm 3.16/3.61kmph
4) 0.1km - 2:05(20:54/km) 121/130bpm 19cal 35/rpm 2.87/3.34kmph
5) 0.08km - 2:00(26:46/km) 125/134bpm 19cal 35/rpm 2.24/3.37kmph
6) 0.1km - 2:03(20:28/km) 125/134bpm 19cal 35/rpm 2.93/3.32kmph
7) 0.1km - 2:00(19:57/km) 127/135bpm 20cal 35/rpm 3.01/3.41kmph
8) 0.1km - 1:59(19:54/km) 128/136bpm 20cal 35/rpm 3.01/3.38kmph
9) 0.25km - 4:58(19:51/km) 113/118bpm 32cal 31/rpm 3.02/3.27kmph
10) 0.03km - 31(20:48/km) 113/123bpm 2cal 38/rpm 2.88/2.88kmph
11) 0.25km - 5:02(20:08/km) 127/133bpm 52cal 31/rpm 2.98/3.14kmph
4:49 4:47 9:30 2:05 2:00 2:03 2:00 1:59 4:58 31 5:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
2:22 |
2:22 |
38:05 |
62 56-66 |
0.12 |
4:20 |
1:58 |
31:40 |
61 60-62 |
0.19 |
6:14 |
1:54 |
30:31 |
59 54-62 |
0.25 |
8:13 |
1:59 |
32:00 |
62 60-62 |
0.31 |
10:01 |
1:48 |
28:54 |
61 58-64 |
0.37 |
11:51 |
1:50 |
29:32 |
62 58-66 |
0.43 |
13:45 |
1:54 |
30:40 |
64 62-66 |
0.50 |
15:42 |
1:57 |
31:16 |
65 62-66 |
0.56 |
17:40 |
1:58 |
31:33 |
64 62-64 |
0.62 |
19:40 |
2:01 |
32:25 |
65 60-74 |
0.68 |
22:18 |
2:38 |
42:19 |
71 60-84 |
0.75 |
24:19 |
2:01 |
32:22 |
68 58-80 |
0.81 |
26:20 |
2:01 |
32:30 |
69 62-76 |
0.87 |
28:18 |
1:58 |
31:47 |
71 64-82 |
0.93 |
30:10 |
1:52 |
29:59 |
61 56-64 |
0.99 |
32:11 |
2:01 |
32:21 |
62 60-62 |
1.06 |
34:12 |
2:01 |
32:23 |
61 58-62 |
1.12 |
36:11 |
1:59 |
32:01 |
65 60-76 |
1.18 |
38:12 |
2:01 |
32:28 |
63 62-64 |
1.23 |
39:45 |
1:33 |
33:11 |
63 62-64 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
7:29 |
30:05 |
More |
800m |
15:16 |
30:42 |
More |
1km |
19:19 |
31:05 |
More |
Mile |
32:00 |
32:00 |
More |
Predictions
Dist |
Time |
Per Mile |
400m |
6:42 |
26:57 |
750m |
13:26 |
28:50 |
1km |
18:29 |
29:45 |
1500m |
28:58 |
31:05 |
1 mile |
31:19 |
31:19 |
1.9km |
37:39 |
31:53 |
3km |
1:02:27 |
33:30 |
3.8km |
1:21:10 |
34:23 |
5km |
1:50:01 |
35:25 |
10km |
3:57:11 |
38:10 |
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