Thu 2nd Jan 2020 at 7:00am by EvilPixie

Swim > Pool

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Time
56:13
Miles
0.99
per 100m
3:31
Cals
295
Cadence
53
Surface
Road

Notes & Comments

Focused swimming - felt very unfit and fat and my calf is still sore from Tuesday's cramp

Split Summary
===
1) 0.12m - 5:03(40:38/m) 151/168bpm 37cal 31/rpm 1.48/1.54mph
2) 0m - 42(/m) 139/140bpm
3) 0.12m - 5:38(45:17/m) 148/153bpm 41cal 26/rpm 1.32/1.52mph
4) 0m - 1:30(/m) 117/118bpm
5) 0.12m - 5:28(44:03/m) 146/153bpm 37cal 26/rpm 1.36/1.66mph
6) 0m - 1:16(/m) 123/124bpm
7) 0.12m - 6:00(48:15/m) 150/155bpm 42cal 23/rpm 1.24/1.34mph
8) 0m - 5:00(/m) 118/119bpm
9) 0.12m - 5:39(45:32/m) 142/148bpm 30cal 26/rpm 1.32/1.47mph
10) 0m - 25(/m) 140/140bpm
11) 0.12m - 5:39(45:31/m) 148/153bpm 37cal 26/rpm 1.32/1.47mph
12) 0m - 46(/m) 140/140bpm
13) 0.12m - 5:36(45:00/m) 148/155bpm 34cal 28/rpm 1.33/1.49mph
14) 0m - 55(/m) 135/135bpm
15) 0.12m - 6:23(51:18/m) 148/152bpm 37cal 23/rpm 1.17/1.23mph
16) 0m - 14(/m) 148/152bpm

5:03 42 5:38 1:30 5:28 1:16 6:00 5:00 5:39 25 5:39 46 5:36 55 6:23 14

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	3:06	3:06	50:00	62 60-62
0.12	5:49	2:43	43:41	60 50-66
0.19	8:37	2:48	45:01	54 52-54
0.25	11:16	2:39	42:42	52 50-54
0.31	13:55	2:38	42:27	54 54-54
0.37	16:41	2:46	44:31	54 46-64
0.43	19:22	2:41	43:15	51 50-54
0.50	22:18	2:56	47:09	46 44-48
0.56	25:20	3:02	48:50	47 44-52
0.62	28:15	2:55	46:55	44 44-44
0.68	31:10	2:56	47:05	48 48-48
0.75	34:01	2:51	45:49	53 50-54
0.81	36:47	2:46	44:39	52 48-56
0.87	39:36	2:49	45:13	54 52-56
0.93	42:21	2:45	44:22	53 52-54
0.99	45:09	2:47	44:51	55 52-58
1.06	48:00	2:51	45:53	58 54-60
1.12	50:49	2:50	45:29	54 46-60
1.18	53:59	3:10	50:59	46 44-48
1.22	56:13	2:14	50:34	48 48-48

Cadence

53 (66 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	10:45	43:15	More
800m	22:00	44:15	More

Predictions

Dist	Time	Per Mile
400m	11:42	47:04
750m	23:53	51:15
1km	33:07	53:18
1500m	52:30	56:20
1 mile	56:52	56:52
1.9km	1:08:40	58:10
3km	1:55:22	1:01:53
3.8km	2:30:54	1:03:54
5km	3:26:06	1:06:20
10km	7:32:56	1:12:54

Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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