Tue 13th Apr 2021 at 6:00am by Richard-M
Swim > Pool
-
Time
53:42
-
Miles
1.60
-
per 100m
2:05
-
Cals
321
-
Cadence
55
-
Surface
Road
Notes & Comments
Swim: 2.55k 102x25m
easy mostly blocks fo 25m with pool buoy/handpaddle
few kicking fc, 2 back, 1 breaststroke, leg improving but no where near OK
Shoulder got tired, but trying to improve my stroke,
Split Summary
===
1) 0.25km - 4:53(19:30/km) 107/117bpm 39cal 29/rpm 3.07/3.38kmph
2) 0.25km - 5:00(20:00/km) 105/113bpm 36cal 29/rpm 3/3.21kmph
3) 0.05km - 1:03(20:52/km) 103/110bpm 6cal 27/rpm 2.88/3.06kmph
4) 0.25km - 5:06(20:22/km) 104/111bpm 36cal 27/rpm 2.94/3.12kmph
5) 0.05km - 1:04(21:15/km) 104/115bpm 5cal 26/rpm 2.82/2.83kmph
6) 0.05km - 1:06(22:05/km) 111/117bpm 8cal 33/rpm 2.72/3.43kmph
7) 0.25km - 5:14(20:54/km) 105/114bpm 35cal 28/rpm 2.87/2.99kmph
8) 0.25km - 5:08(20:32/km) 104/110bpm 30cal 27/rpm 2.92/3.12kmph
9) 0.08km - 1:24(18:37/km) 93/99bpm 5cal 29/rpm 3.23/4.68kmph
10) 0.25km - 5:19(21:14/km) 102/108bpm 27cal 27/rpm 2.83/3.02kmph
11) 0.05km - 1:03(20:55/km) 102/112bpm 5cal 26/rpm 2.87/2.97kmph
12) 0.25km - 5:28(21:51/km) 100/105bpm 28cal 26/rpm 2.75/2.86kmph
13) 0.25km - 5:25(21:41/km) 99/105bpm 25cal 26/rpm 2.76/2.82kmph
14) 0.05km - 1:06(21:58/km) 101/109bpm 5cal 25/rpm 2.73/2.83kmph
15) 0.25km - 5:24(21:38/km) 105/111bpm 31cal 26/rpm 2.78/2.89kmph
16) 0km - 1(0/km) 105/111bpm
4:53 5:00 1:03 5:06 1:04 1:06 5:14 5:08 1:24 5:19 1:03 5:28 5:25 1:06 5:24 1
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
2:20 |
2:20 |
37:40 |
59 58-60 |
| 0.12 |
4:23 |
2:03 |
32:53 |
60 58-60 |
| 0.19 |
6:20 |
1:57 |
31:26 |
58 52-64 |
| 0.25 |
8:20 |
2:00 |
32:07 |
60 58-64 |
| 0.31 |
10:22 |
2:02 |
32:46 |
56 52-58 |
| 0.37 |
12:26 |
2:04 |
33:08 |
55 50-58 |
| 0.43 |
14:27 |
2:01 |
32:25 |
56 52-58 |
| 0.50 |
16:33 |
2:06 |
33:50 |
54 50-58 |
| 0.56 |
18:41 |
2:09 |
34:33 |
59 54-72 |
| 0.62 |
20:48 |
2:07 |
34:01 |
56 52-60 |
| 0.68 |
22:53 |
2:05 |
33:32 |
58 54-60 |
| 0.75 |
24:52 |
1:59 |
31:58 |
56 52-60 |
| 0.81 |
26:59 |
2:06 |
33:56 |
54 52-56 |
| 0.87 |
28:52 |
1:53 |
30:12 |
54 50-56 |
| 0.93 |
30:57 |
2:06 |
33:42 |
56 52-60 |
| 0.99 |
33:05 |
2:08 |
34:15 |
54 50-56 |
| 1.06 |
35:15 |
2:10 |
34:49 |
53 50-56 |
| 1.12 |
37:21 |
2:07 |
33:56 |
52 48-56 |
| 1.18 |
39:33 |
2:12 |
35:19 |
53 50-54 |
| 1.24 |
41:45 |
2:12 |
35:31 |
54 50-58 |
| 1.30 |
43:55 |
2:10 |
34:53 |
50 48-52 |
| 1.37 |
46:05 |
2:10 |
34:52 |
52 48-54 |
| 1.43 |
48:17 |
2:11 |
35:11 |
52 50-54 |
| 1.49 |
50:25 |
2:09 |
34:34 |
52 48-54 |
| 1.55 |
52:37 |
2:12 |
35:18 |
54 52-56 |
| 1.59 |
53:42 |
1:05 |
34:01 |
53 52-56 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
7:51 |
31:35 |
More |
| 800m |
16:08 |
32:27 |
More |
| 1km |
20:20 |
32:43 |
More |
| Mile |
32:55 |
32:55 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
6:49 |
27:26 |
| 750m |
13:41 |
29:22 |
| 1km |
18:49 |
30:17 |
| 1500m |
29:30 |
31:39 |
| 1 mile |
31:54 |
31:54 |
| 1.9km |
38:20 |
32:28 |
| 3km |
1:03:36 |
34:07 |
| 3.8km |
1:22:40 |
35:01 |
| 5km |
1:52:03 |
36:04 |
| 10km |
4:01:34 |
38:53 |
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