Fri 23rd Apr 2021 at 6:00am by Jon_P

Swim > Pool

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Time
44:58
Miles
1.12
per 100m
2:30
Cals
272
Cadence
54
Surface
Road

Notes & Comments

WU - 150m easy, 50m bck, 4x's (25m kick/25m pb), 50m pb, 50m bck - (500m)

MS - 2x's

4x's (25m hard/25m easy), w/15secs rest

50m bck

3x's 100m pb Tempo, w/20secs rest

50m bck - (1200m)

WD - 200m easy choice

4:07 22 2:25 25 1:56 43 53 18 54 18 55 16 56 25 58 47 1:54 20 1:55 24 1:51 32 58 57 53 21 55 15 56 29 55 26 57 21 1:52 24 1:53 26 1:54 39 1:00 10 4:36 6

Pace

95%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:35	2:35	41:33	51 48-54
0.12	6:57	4:22	1:10:16	50 46-52
0.19	9:14	2:17	36:42	52 50-54
0.25	11:08	1:54	30:35	55 52-58
0.31	13:00	1:52	30:06	56 52-60
0.37	14:53	1:53	30:14	55 52-58
0.43	16:45	1:52	30:02	54 50-56
0.50	18:38	1:53	30:24	58 56-58
0.56	20:32	1:54	30:41	57 56-58
0.62	22:26	1:53	30:21	57 54-60
0.68	24:15	1:50	29:27	56 52-60
0.75	26:05	1:49	29:17	57 52-60
0.81	27:56	1:52	30:00	59 54-66
0.87	29:43	1:47	28:40	56 54-60
0.93	31:38	1:55	30:50	53 52-54
0.99	33:31	1:53	30:11	58 52-64
1.06	35:23	1:52	30:05	57 52-60
1.12	37:16	1:53	30:24	56 52-60
1.18	39:11	1:54	30:40	56 46-60
1.24	41:13	2:02	32:43	49 46-50
1.30	43:29	2:16	36:30	52 50-52
1.34	44:58	1:29	39:10	49 46-54

Cadence

54 (66 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	7:19	29:24	More
800m	14:48	29:46	More
1km	18:32	29:50	More
Mile	29:57	29:57	More

Predictions

Dist	Time	Per Mile
400m	9:07	36:41
750m	17:45	38:05
1km	24:05	38:46
1500m	37:01	39:43
1 mile	39:53	39:53
1.9km	47:33	40:17
3km	1:17:10	41:24
3.8km	1:39:08	41:59
5km	2:12:37	42:41
10km	4:36:29	44:30

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