Mon 9th Mar 2020 at 9:00pm by StewartC
Swim > Pool
-
Time
40:37
-
Miles
0.95
-
per 100m
2:39
-
Cals
369
-
Cadence
51
-
Surface
Road
Notes & Comments
3 x 100m wu (75m fc 25m 6-3-6)
400m drills (skull, long dog, broken arrow, glide and swim)
12 x 25m (fast, slow)
2 x 200m
Split Summary
===
1) 0.05m - 1:52(39:58/m) 18cal 27/rpm 1.5/1.56mph
2) 0m - 10(/m)
3) 0.03m - 46(24:30/m) 12cal 20/rpm 2.45/3.18mph
4) 0.05m - 1:55(41:17/m) 18cal 27/rpm 1.45/1.48mph
5) 0m - 8(/m)
6) 0.02m - 45(48:48/m) 6cal 22/rpm 1.23/1.23mph
7) 0.05m - 1:52(40:02/m) 18cal 28/rpm 1.5/1.54mph
8) 0m - 15(/m)
9) 0.03m - 44(23:40/m) 15cal 18/rpm 2.54/3.03mph
10) 0.08m - 3:34(45:52/m) 30cal 16/rpm 1.59/3.7mph
11) 0.05m - 1:29(31:51/m) 18cal 24/rpm 1.88/3.29mph
12) 0.06m - 1:26(22:59/m) 24cal 24/rpm 2.61/4.16mph
13) 0m - 5(/m)
14) 0.06m - 2:21(37:53/m) 24cal 24/rpm 1.58/1.83mph
15) 0.03m - 1:10(37:46/m) 12cal 26/rpm 1.59/1.61mph
16) 0.03m - 1:12(38:25/m) 12cal 25/rpm 1.56/1.65mph
17) 0.02m - 38(40:44/m) 6cal 28/rpm 1.47/1.47mph
18) 0m - 6(/m)
19) 0.02m - 40(43:06/m) 6cal 25/rpm 1.39/1.39mph
20) 0m - 6(/m)
21) 0.02m - 36(38:34/m) 6cal 30/rpm 1.56/1.56mph
22) 0m - 7(/m)
23) 0.02m - 43(46:03/m) 6cal 25/rpm 1.3/1.3mph
24) 0m - 6(/m)
25) 0.02m - 40(43:11/m) 6cal 30/rpm 1.39/1.39mph
26) 0m - 7(/m)
27) 0.02m - 44(47:19/m) 6cal 26/rpm 1.27/1.27mph
28) 0m - 7(/m)
29) 0m - 40(/m)
30) 0m - 2(/m)
31) 0m - 4(/m)
32) 0.02m - 45(47:46/m) 6cal 26/rpm 1.25/1.25mph
33) 0m - 13(/m)
34) 0.02m - 41(44:03/m) 6cal 29/rpm 1.36/1.36mph
35) 0m - 7(/m)
36) 0.02m - 46(49:02/m) 6cal 26/rpm 1.22/1.22mph
37) 0m - 8(/m)
38) 0.02m - 41(44:30/m) 6cal 29/rpm 1.35/1.35mph
39) 0m - 10(/m)
40) 0.02m - 43(46:05/m) 6cal 25/rpm 1.3/1.3mph
41) 0.12m - 5:22(43:09/m) 48cal 28/rpm 1.39/1.64mph
42) 0.12m - 5:50(46:58/m) 48cal 28/rpm 1.28/1.47mph
1:52 10 46 1:55 8 45 1:52 15 44 3:34 1:29 1:26 5 2:21 1:10 1:12 38 6 40 6 36 7 43 6 40 7 44 7 40 2 4 45 13 41 7 46 8 41 10 43 5:22 5:50
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
2:37 |
2:37 |
42:00 |
49 38-56 |
| 0.12 |
5:17 |
2:40 |
42:59 |
53 44-58 |
| 0.19 |
7:32 |
2:15 |
36:09 |
55 46-60 |
| 0.25 |
9:46 |
2:14 |
35:58 |
29 22-38 |
| 0.31 |
11:38 |
1:52 |
30:10 |
45 24-56 |
| 0.37 |
13:32 |
1:54 |
30:28 |
46 40-50 |
| 0.43 |
14:56 |
1:25 |
22:41 |
48 44-52 |
| 0.50 |
17:15 |
2:19 |
37:10 |
49 44-52 |
| 0.56 |
19:37 |
2:22 |
38:03 |
52 48-54 |
| 0.62 |
22:12 |
2:36 |
41:44 |
55 50-60 |
| 0.68 |
25:00 |
2:47 |
44:50 |
54 50-60 |
| 0.75 |
27:55 |
2:55 |
47:02 |
54 52-58 |
| 0.81 |
30:39 |
2:44 |
43:59 |
55 50-60 |
| 0.87 |
33:20 |
2:41 |
43:17 |
58 56-60 |
| 0.93 |
36:03 |
2:43 |
43:46 |
55 50-56 |
| 0.99 |
39:03 |
3:00 |
48:14 |
57 56-58 |
| 1.03 |
40:37 |
1:33 |
48:08 |
57 56-58 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
7:09 |
28:47 |
More |
| 800m |
16:34 |
33:20 |
More |
| 1km |
21:40 |
34:53 |
More |
| Mile |
38:58 |
38:58 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
9:55 |
39:54 |
| 750m |
19:12 |
41:12 |
| 1km |
25:59 |
41:49 |
| 1500m |
39:49 |
42:43 |
| 1 mile |
42:52 |
42:52 |
| 1.9km |
51:03 |
43:14 |
| 3km |
1:22:33 |
44:17 |
| 3.8km |
1:45:51 |
44:50 |
| 5km |
2:21:17 |
45:28 |
| 10km |
4:52:57 |
47:09 |
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