Tue 13th Apr 2021 at 6:00am by Jon_P

Swim > Pool

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Time
46:51
Miles
1.07
per 100m
2:43
Cals
272
Cadence
57
Surface
Road

Notes & Comments

WU - 200m pb, 50m bck, 2x's (25m kick/25m pb), 2x's (25m hard/25m easy), 50m bck - (500m)

MS - 2x's

4x's 25m MAX off 50secs

50m bck

4x's 50m pb Hard off 1min 20secs

50m bck

100m pb easy between sets - (900m)

WD - 200m pb, 200m easy choice - (400m)

5:10 36 2:33 21 1:54 21 1:26 32 22 35 23 27 22 29 22 38 1:14 24 54 1:11 51 30 53 26 53 37 1:16 28 1:59 31 23 24 24 32 23 26 23 31 1:14 26 55 20 55 14 56 14 56 1:05 4:05 19 3:08

Pace

96%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:35	2:35	41:41	48 46-50
0.12	4:40	2:05	33:26	52 50-54
0.19	9:23	4:42	1:15:46	53 48-64
0.25	11:47	2:24	38:44	56 50-66
0.31	13:43	1:56	31:01	61 52-66
0.37	15:16	1:33	24:56	65 64-66
0.43	17:00	1:45	28:07	64 52-70
0.50	19:02	2:01	32:31	62 58-66
0.56	20:44	1:43	27:35	65 64-66
0.62	22:29	1:44	28:01	63 60-66
0.68	24:15	1:46	28:32	61 60-62
0.75	26:33	2:18	36:59	56 52-58
0.81	28:30	1:57	31:23	53 52-54
0.87	30:05	1:35	25:32	56 56-56
0.93	31:38	1:33	24:49	63 62-64
0.99	33:46	2:08	34:25	57 54-58
1.06	35:35	1:49	29:09	62 56-64
1.12	37:16	1:41	27:11	58 52-60
1.18	38:48	1:31	24:30	61 54-64
1.24	40:38	1:50	29:35	54 52-58
1.30	42:44	2:07	33:56	53 50-56
1.37	44:42	1:58	31:33	52 50-52
1.43	46:49	2:07	33:57	54 52-60

Cadence

57 (70 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	6:51	27:34	More
800m	14:02	28:13	More
1km	17:51	28:43	More
Mile	28:51	28:51	More

Predictions

Dist	Time	Per Mile
400m	9:58	40:06
750m	19:25	41:40
1km	26:20	42:23
1500m	40:28	43:25
1 mile	43:36	43:36
1.9km	52:00	44:03
3km	1:24:23	45:16
3.8km	1:48:25	45:55
5km	2:25:01	46:41
10km	5:02:21	48:40

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