Tue 4th May 2021 at 6:00am by Jon_P

Swim > Pool

  • Time
    45:30
  • Miles
    1.12
  • per 100m
    2:32
  • Cals
    240
  • Cadence
    58
  • Surface
    Road

Notes & Comments

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

MS - 2x's

4x's 25m MAX off 50secs

50m bck

2x's 150m pb Zn2/3 - (900m)

WD - 4x's (25m kick, 25m pb), 200m easy choice - (400m)
4:10 9 2:31 22 1:53 30 2:59 39 22 37 23 28 22 29 23 40 2:52 30 2:51 53 23 33 24 28 21 32 22 1:02 2:46 21 2:50 59 4:54 25 5:07

Pace

10% 5% 85%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.06 2:38 2:38 42:30 53 48-58
0.12 7:15 4:37 1:14:11 54 52-60
0.19 9:24 2:09 34:42 62 54-72
0.25 11:25 2:00 32:18 53 48-58
0.31 13:14 1:50 29:25 60 58-64
0.37 14:48 1:33 25:04 67 64-68
0.43 16:18 1:31 24:17 61 52-70
0.50 18:04 1:46 28:26 60 58-62
0.56 19:55 1:50 29:35 57 56-60
0.62 21:50 1:55 30:51 57 54-58
0.68 23:38 1:48 29:01 59 56-60
0.75 25:14 1:36 25:47 63 60-64
0.81 26:43 1:29 23:50 55 52-60
0.87 28:13 1:31 24:17 57 56-60
0.93 30:02 1:49 29:10 62 60-64
0.99 31:54 1:52 29:56 57 54-58
1.06 33:45 1:51 29:53 59 58-60
1.12 39:57 6:12 1:39:47 55 52-58
1.18 42:48 2:51 45:49 55 54-56
1.24 45:00 2:12 35:22 56 54-58

Cadence

58 (72 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 6:14 25:06 More
800m 13:18 26:46 More
1km 16:38 26:46 More
Mile 31:06 31:06 More

Predictions

Dist Time Per Mile
400m 9:14 37:09
750m 17:58 38:33
1km 24:22 39:13
1500m 37:27 40:11
1 mile 40:21 40:21
1.9km 48:07 40:45
3km 1:18:05 41:53
3.8km 1:40:19 42:29
5km 2:14:11 43:11
10km 4:39:46 45:01

Bespoke Fields

Race Placing
Race Name
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