Fri 3rd Jan 2020 at 7:00am by Richard-M
Swim > Pool
-
Time
1:00:53
-
Miles
1.86
-
per 100m
2:02
-
Cals
599
-
Cadence
66
-
Surface
Road
Notes & Comments
Swim - 3k/60×50 @ Inspire - slow and hard work
Out of practice.... Leg recovery and clearing my lungs (after)
Split Summary
===
1) 0.5km - 10:04(20:08/km) 131/140bpm 119cal 33/rpm 2.98/3.18kmph
2) 0.1km - 1:49(18:09/km) 114/120bpm 13cal 32/rpm 3.31/3.32kmph
3) 0.1km - 1:53(18:51/km) 128/136bpm 20cal 31/rpm 3.18/3.23kmph
4) 0.1km - 1:59(19:54/km) 120/124bpm 17cal 33/rpm 3.01/3.09kmph
5) 0.05km - 1:01(20:12/km) 126/133bpm 10cal 30/rpm 2.97/2.97kmph
6) 0.05km - 56(18:48/km) 126/133bpm 9cal 30/rpm 3.19/3.19kmph
7) 0.1km - 1:53(18:46/km) 120/126bpm 16cal 31/rpm 3.2/3.27kmph
8) 0.1km - 2:00(20:02/km) 115/122bpm 13cal
9) 0km - 4(/km) 115/122bpm
10) 0km - 1(/km) 115/122bpm
11) 0km - 3(/km) 104/104bpm
12) 0.1km - 1:37(16:10/km) 128/139bpm 15cal 33/rpm 3.71/3.77kmph
13) 0.1km - 1:59(19:48/km) 118/121bpm 15cal
14) 0km - 8(/km) 118/121bpm
15) 0km - 3(/km) 93/93bpm
16) 0km - 7(/km) 83/83bpm
17) 0.1km - 1:38(16:15/km) 130/147bpm 14cal 34/rpm 3.69/3.97kmph
18) 0km - 5(/km) 130/147bpm
19) 0km - 4(/km) 108/108bpm
20) 0.1km - 1:49(18:06/km) 115/120bpm 11cal
21) 0km - 1(/km) 115/120bpm
22) 0.5km - 9:58(19:56/km) 118/126bpm 77cal 33/rpm 3.01/3.15kmph
23) 0.5km - 11:02(22:04/km) 139/147bpm 133cal 33/rpm 2.72/2.92kmph
24) 0.5km - 10:39(21:19/km) 136/146bpm 117cal 34/rpm 2.82/2.92kmph
25) 0km - 1(/km) 136/146bpm
10:04 1:49 1:53 1:59 1:01 56 1:53 2:00 4 1 3 1:37 1:59 8 3 7 1:38 5 4 1:49 1 9:58 11:02 10:39 1
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
2:58 |
2:58 |
47:50 |
66 66-66 |
| 0.12 |
5:01 |
2:03 |
32:55 |
65 64-66 |
| 0.19 |
7:05 |
2:03 |
33:08 |
67 66-68 |
| 0.25 |
9:07 |
2:03 |
32:53 |
66 66-66 |
| 0.31 |
10:58 |
1:51 |
29:51 |
64 62-66 |
| 0.37 |
12:50 |
1:51 |
29:54 |
62 58-66 |
| 0.43 |
14:47 |
1:57 |
31:20 |
63 62-64 |
| 0.50 |
16:46 |
1:59 |
31:54 |
64 60-68 |
| 0.56 |
18:40 |
1:54 |
30:32 |
60 60-60 |
| 0.62 |
22:31 |
3:51 |
1:02:00 |
64 62-66 |
| 0.68 |
26:26 |
3:55 |
1:03:05 |
66 64-68 |
| 0.75 |
29:47 |
3:21 |
54:02 |
70 62-72 |
| 0.81 |
31:52 |
2:05 |
33:28 |
68 68-68 |
| 0.87 |
33:55 |
2:03 |
32:58 |
67 66-68 |
| 0.93 |
35:55 |
2:00 |
32:17 |
67 66-68 |
| 0.99 |
37:59 |
2:03 |
33:05 |
67 64-70 |
| 1.06 |
39:58 |
1:59 |
32:02 |
66 62-70 |
| 1.12 |
42:09 |
2:11 |
35:00 |
66 64-68 |
| 1.18 |
44:21 |
2:12 |
35:23 |
67 66-68 |
| 1.24 |
46:36 |
2:16 |
36:22 |
66 66-66 |
| 1.30 |
48:55 |
2:19 |
37:09 |
68 68-68 |
| 1.37 |
51:01 |
2:07 |
33:59 |
66 66-66 |
| 1.43 |
53:09 |
2:08 |
34:15 |
66 66-66 |
| 1.49 |
55:16 |
2:07 |
34:09 |
68 68-68 |
| 1.55 |
57:25 |
2:09 |
34:31 |
69 68-70 |
| 1.62 |
59:33 |
2:08 |
34:26 |
70 70-70 |
| 1.65 |
1:00:50 |
1:17 |
33:45 |
70 70-70 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
7:38 |
30:44 |
More |
| 800m |
15:35 |
31:21 |
More |
| 1km |
21:00 |
33:48 |
More |
| Mile |
35:15 |
35:15 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
6:33 |
26:21 |
| 750m |
13:08 |
28:11 |
| 1km |
18:04 |
29:05 |
| 1500m |
28:19 |
30:23 |
| 1 mile |
30:36 |
30:36 |
| 1.9km |
36:47 |
31:09 |
| 3km |
1:01:02 |
32:44 |
| 3.8km |
1:19:19 |
33:35 |
| 5km |
1:47:30 |
34:36 |
| 10km |
3:51:47 |
37:18 |
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