Fri 22nd Nov 2019 at 6:00am by Jon_P
Swim > Pool
-
Time
52:27
-
Miles
1.24
-
per 100m
2:37
-
Cals
298
-
Cadence
57
-
Surface
Road
Notes & Comments
WU - 200m pb easy, 50m bck, 4x's (25m kick/25m pb), 100m easy, 50m bck - (600m)
MS - 4x's 25m MAX off 45secs
50m bck
2x's 100m Tempo w/15secs rest
50m bck
100m pb easy - (1000m)
WD - 200m pb, 200m easy choice - (400m)
4:09 30 1:01 21 5:05 34 3:10 1:06 22 24 22 25 22 24 22 30 1:24 18 1:55 16 1:57 31 3:09 39 23 23 22 24 23 23 23 35 1:23 56 1:53 18 1:55 39 3:10 44 4:04 39 4:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
2:37 |
2:37 |
41:59 |
52 50-54 |
0.12 |
4:38 |
2:01 |
32:31 |
51 50-52 |
0.19 |
11:30 |
6:52 |
1:50:37 |
50 48-54 |
0.25 |
14:19 |
2:49 |
45:22 |
53 48-56 |
0.31 |
16:14 |
1:55 |
30:47 |
60 48-66 |
0.37 |
17:48 |
1:34 |
25:12 |
65 64-66 |
0.43 |
19:35 |
1:47 |
28:42 |
63 54-66 |
0.50 |
21:43 |
2:08 |
34:16 |
60 56-62 |
0.56 |
23:39 |
1:56 |
31:08 |
58 54-64 |
0.62 |
25:35 |
1:56 |
31:14 |
59 50-64 |
0.68 |
27:42 |
2:07 |
34:00 |
53 48-56 |
0.75 |
29:34 |
1:52 |
30:04 |
57 54-62 |
0.81 |
31:06 |
1:32 |
24:43 |
60 58-62 |
0.87 |
32:55 |
1:49 |
29:14 |
63 54-68 |
0.93 |
35:11 |
2:16 |
36:33 |
60 60-60 |
0.99 |
37:05 |
1:54 |
30:31 |
60 54-64 |
1.06 |
38:59 |
1:54 |
30:30 |
62 60-64 |
1.12 |
41:03 |
2:04 |
33:18 |
55 50-60 |
1.18 |
43:04 |
2:01 |
32:21 |
55 52-56 |
1.24 |
45:06 |
2:02 |
32:39 |
58 52-62 |
1.30 |
47:08 |
2:02 |
32:47 |
58 56-60 |
1.37 |
49:08 |
2:00 |
32:09 |
55 48-58 |
1.43 |
51:17 |
2:10 |
34:49 |
53 50-56 |
1.46 |
52:27 |
1:10 |
33:26 |
54 52-56 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
7:03 |
28:24 |
More |
800m |
14:43 |
29:37 |
More |
1km |
18:11 |
29:16 |
More |
Mile |
30:49 |
30:49 |
More |
Predictions
Dist |
Time |
Per Mile |
400m |
9:33 |
38:25 |
750m |
18:35 |
39:53 |
1km |
25:13 |
40:35 |
1500m |
38:45 |
41:34 |
1 mile |
41:45 |
41:45 |
1.9km |
49:47 |
42:10 |
3km |
1:20:48 |
43:21 |
3.8km |
1:43:49 |
43:58 |
5km |
2:18:52 |
44:42 |
10km |
4:49:31 |
46:36 |
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