Thu 5th Dec 2019 at 6:00am by Jon_P
Swim > Pool
-
Time
54:39
-
Miles
1.30
-
per 100m
2:37
-
Cals
311
-
Cadence
55
-
Surface
Road
Notes & Comments
WU - 150m pb easy, 50m bck, 2x's (25m kick/25m pb), 150m easy, 50m bck - (500m)
MS - 16x's 50m as;
4x's (Race pace, Easy, Hard, Easy), all w/15secs rest
Then;
50m bck
200m pb Steady
50m bck
4x's (25m hard/25m easy) - (1300m)
WD - 200m easy choice
4:02 29 5:04 23 4:20 55 53 17 1:02 16 52 20 1:04 17 55 19 1:02 17 53 26 1:04 31 54 18 1:02 17 51 21 1:04 21 54 17 1:04 18 51 19 1:04 52 1:24 37 4:19 30 1:22 35 4:07 46 4:32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
2:35 |
2:35 |
41:28 |
54 52-56 |
0.12 |
4:29 |
1:54 |
30:37 |
52 52-52 |
0.19 |
12:00 |
7:31 |
2:01:06 |
53 48-56 |
0.25 |
14:16 |
2:15 |
36:18 |
53 52-54 |
0.31 |
16:06 |
1:51 |
29:45 |
60 52-64 |
0.37 |
18:03 |
1:56 |
31:12 |
54 48-64 |
0.43 |
20:00 |
1:57 |
31:23 |
56 46-66 |
0.50 |
21:55 |
1:55 |
30:58 |
55 46-60 |
0.56 |
23:45 |
1:50 |
29:31 |
60 54-64 |
0.62 |
25:43 |
1:58 |
31:42 |
56 50-60 |
0.68 |
27:39 |
1:56 |
31:02 |
55 46-60 |
0.75 |
29:24 |
1:45 |
28:06 |
64 54-68 |
0.81 |
31:22 |
1:59 |
31:49 |
55 50-66 |
0.87 |
33:23 |
2:00 |
32:14 |
57 50-66 |
0.93 |
35:15 |
1:52 |
30:03 |
57 48-64 |
0.99 |
37:35 |
2:20 |
37:32 |
55 52-58 |
1.06 |
39:49 |
2:14 |
36:04 |
53 50-58 |
1.12 |
42:05 |
2:16 |
36:36 |
50 48-52 |
1.18 |
44:25 |
2:20 |
37:26 |
53 50-60 |
1.24 |
46:32 |
2:07 |
33:57 |
59 52-62 |
1.30 |
48:39 |
2:07 |
34:12 |
56 52-64 |
1.37 |
50:47 |
2:07 |
34:11 |
54 48-56 |
1.43 |
53:04 |
2:18 |
36:55 |
53 50-54 |
1.47 |
54:39 |
1:35 |
35:22 |
52 50-54 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
7:33 |
30:22 |
More |
800m |
15:12 |
30:35 |
More |
1km |
18:59 |
30:34 |
More |
Mile |
32:17 |
32:17 |
More |
Predictions
Dist |
Time |
Per Mile |
400m |
9:28 |
38:05 |
750m |
18:25 |
39:31 |
1km |
24:59 |
40:12 |
1500m |
38:24 |
41:12 |
1 mile |
41:23 |
41:23 |
1.9km |
49:21 |
41:48 |
3km |
1:20:05 |
42:58 |
3.8km |
1:42:53 |
43:34 |
5km |
2:17:37 |
44:18 |
10km |
4:46:55 |
46:10 |
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