Tue 26th Nov 2019 at 6:00am by Jon_P

Swim > Pool

  • Time
    58:52
  • Miles
    1.37
  • per 100m
    2:41
  • Cals
    334
  • Cadence
    55
  • Surface
    Road

Notes & Comments

WU - 200m pb, 50m bck, 4x's (25m kick/25m pb), 50m bck, 100m easy - (600m)

MS - 2x's

8x's 25m MAX, w/15secs rest

50m bck

400m pb+snorkel

50m bck - (1400m)

WD - 200m easy choice
4:20 8 1:24 31 5:15 31 3:11 44 22 16 25 16 24 16 25 16 24 15 24 31 23 16 25 41 1:22 27 8:37 24 1:22 27 23 16 24 21 24 18 24 23 24 21 24 37 23 20 24 29 1:05 49 4:11 1:43 4:13 24 5:31

Pace

4% 4% 92%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.06 2:43 2:43 43:46 51 50-52
0.12 5:03 2:20 37:29 50 48-52
0.19 13:13 8:10 2:11:19 52 44-56
0.25 15:19 2:06 33:54 55 52-58
0.31 17:01 1:42 27:17 59 56-64
0.37 18:40 1:39 26:34 62 60-64
0.43 20:17 1:37 26:00 64 64-64
0.50 21:53 1:37 25:57 60 56-64
0.56 24:19 2:25 39:00 55 50-58
0.62 26:28 2:09 34:41 54 50-58
0.68 28:41 2:13 35:44 51 44-58
0.75 30:54 2:13 35:40 51 48-54
0.81 33:04 2:10 34:52 52 50-54
0.87 35:11 2:07 34:00 60 58-62
0.93 36:48 1:37 25:58 62 60-66
0.99 38:23 1:35 25:36 61 60-62
1.06 39:57 1:34 25:07 62 62-62
1.12 41:48 1:52 29:57 58 50-64
1.18 43:52 2:03 33:05 51 46-54
1.24 45:59 2:07 34:11 51 48-54
1.30 47:59 2:00 32:04 51 48-58
1.37 50:04 2:06 33:40 50 50-50
1.43 52:11 2:07 33:57 51 50-52
1.49 54:17 2:06 33:50 50 48-54
1.55 56:29 2:12 35:32 52 48-56
1.62 58:42 2:13 35:41 52 48-56

Cadence

55 (66 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 6:29 26:03 More
800m 14:41 29:31 More
1km 18:55 30:27 More
Mile 30:52 30:52 More

Predictions

Dist Time Per Mile
400m 9:38 38:46
750m 18:46 40:16
1km 25:28 40:59
1500m 39:08 41:59
1 mile 42:10 42:10
1.9km 50:17 42:35
3km 1:21:36 43:46
3.8km 1:44:50 44:24
5km 2:20:13 45:08
10km 4:52:21 47:03

Bespoke Fields

Race Placing
Race Name
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