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
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 |
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 |
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