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

Pace

10% 34% 51% 5%

Splits

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

Cadence

64 (84 max)
Cadence Chart
Cadence Bands

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

Bespoke Fields

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