Mon 11th Nov 2019 at 2:00pm by runningmumof3boys

Swim > General

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Time
53:00
Miles
1.12
per 100m
2:57
Cals
288
Cadence
48
Surface
Road

Notes & Comments

Split Summary
===
1) 0.06m - 2:20(37:27/m) 16cal 22/rpm 1.6/1.7mph
2) 0m - 16(/m)
3) 0.06m - 2:11(35:07/m) 16cal 22/rpm 1.71/1.74mph
4) 0m - 30(/m)
5) 0.06m - 2:06(33:53/m) 16cal 23/rpm 1.77/1.85mph
6) 0m - 39(/m)
7) 0.06m - 2:00(32:14/m) 16cal 26/rpm 1.86/1.98mph
8) 0m - 46(/m)
9) 0.02m - 30(32:42/m) 4cal 24/rpm 1.83/1.83mph
10) 0m - 12(/m)
11) 0.02m - 28(29:51/m) 4cal 26/rpm 2.01/2.01mph
12) 0m - 19(/m)
13) 0.02m - 24(26:14/m) 4cal 27/rpm 2.29/2.29mph
14) 0m - 29(/m)
15) 0.02m - 25(26:21/m) 4cal 27/rpm 2.28/2.28mph
16) 0m - 44(/m)
17) 0.03m - 1:03(33:35/m) 8cal 23/rpm 1.79/1.81mph
18) 0m - 22(/m)
19) 0.03m - 1:01(32:27/m) 8cal 24/rpm 1.85/1.88mph
20) 0m - 26(/m)
21) 0.03m - 59(31:33/m) 8cal 26/rpm 1.9/1.91mph
22) 0m - 45(/m)
23) 0.03m - 56(30:10/m) 8cal 27/rpm 1.99/2.03mph
24) 0m - 52(/m)
25) 0.05m - 1:38(35:10/m) 12cal 23/rpm 1.71/1.75mph
26) 0m - 28(/m)
27) 0.05m - 1:35(33:49/m) 12cal 25/rpm 1.77/1.82mph
28) 0m - 43(/m)
29) 0.05m - 1:32(32:49/m) 12cal 25/rpm 1.83/1.9mph
30) 0m - 40(/m)
31) 0.05m - 1:31(32:38/m) 12cal 26/rpm 1.84/1.86mph
32) 0m - 52(/m)
33) 0.12m - 4:42(37:52/m) 32cal 22/rpm 1.58/1.69mph
34) 0m - 49(/m)
35) 0.05m - 1:40(35:47/m) 12cal 22/rpm 1.68/1.74mph
36) 0m - 27(/m)
37) 0.05m - 1:37(34:39/m) 12cal 24/rpm 1.73/1.8mph
38) 0m - 23(/m)
39) 0.05m - 1:33(33:14/m) 12cal 25/rpm 1.81/1.91mph
40) 0m - 29(/m)
41) 0.05m - 1:31(32:23/m) 12cal 26/rpm 1.85/1.95mph
42) 0m - 35(/m)
43) 0.03m - 1:10(37:38/m) 8cal 21/rpm 1.59/1.62mph
44) 0m - 21(/m)
45) 0.03m - 1:01(32:43/m) 8cal 23/rpm 1.83/1.86mph
46) 0m - 30(/m)
47) 0.03m - 59(31:44/m) 8cal 24/rpm 1.89/1.93mph
48) 0m - 31(/m)
49) 0.03m - 57(30:29/m) 8cal 27/rpm 1.97/2.04mph
50) 0m - 56(/m)
51) 0.02m - 32(34:51/m) 4cal 22/rpm 1.72/1.72mph
52) 0m - 13(/m)
53) 0.02m - 30(32:24/m) 4cal 24/rpm 1.85/1.85mph
54) 0m - 31(/m)
55) 0.02m - 27(29:14/m) 4cal 24/rpm 2.05/2.05mph
56) 0m - 20(/m)
57) 0.02m - 27(28:50/m) 4cal 27/rpm 2.08/2.08mph
58) 0m - 8(/m)

2:20 16 2:11 30 2:06 39 2:00 46 30 12 28 19 24 29 25 44 1:03 22 1:01 26 59 45 56 52 1:38 28 1:35 43 1:32 40 1:31 52 4:42 49 1:40 27 1:37 23 1:33 29 1:31 35 1:10 21 1:01 30 59 31 57 56 32 13 30 31 27 20 27 8

Pace

88%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:49	2:49	45:24	45 44-46
0.12	5:04	2:15	36:13	45 44-46
0.19	7:11	2:07	34:04	47 46-48
0.25	9:13	2:02	32:38	51 48-52
0.31	11:11	1:58	31:44	52 48-54
0.37	12:58	1:46	28:34	52 48-54
0.43	14:43	1:45	28:09	51 46-54
0.50	16:45	2:02	32:49	46 46-48
0.56	18:44	1:59	31:58	51 50-52
0.62	20:38	1:54	30:27	53 52-54
0.68	22:48	2:10	34:48	46 44-46
0.75	24:55	2:07	34:04	49 48-50
0.81	26:57	2:02	32:49	50 50-50
0.87	28:59	2:02	32:50	51 50-52
0.93	31:11	2:12	35:19	45 44-48
0.99	33:33	2:22	38:05	44 42-44
1.06	35:55	2:22	38:09	44 40-48
1.12	38:06	2:11	35:01	47 44-50
1.18	40:15	2:09	34:38	47 44-50
1.24	42:17	2:02	32:39	51 50-54
1.30	44:23	2:06	33:52	47 42-50
1.37	46:28	2:05	33:34	45 44-46
1.43	48:24	1:56	31:11	51 48-56
1.49	50:26	2:02	32:44	48 44-52
1.55	52:22	1:55	30:58	48 48-48
1.58	53:00	39	28:48	54 54-54

Cadence

48 (56 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	7:32	30:17	More
800m	15:35	31:21	More
1km	19:45	31:47	More
Mile	33:12	33:12	More

Predictions

Dist	Time	Per Mile
400m	10:45	43:15
750m	20:55	44:53
1km	28:23	45:41
1500m	43:37	46:48
1 mile	47:00	47:00
1.9km	56:03	47:29
3km	1:30:57	48:47
3.8km	1:56:51	49:29
5km	2:36:18	50:18
10km	5:25:53	52:27

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