Wed 6th Oct 2021 at 6:15am by Jon_P
Swim > Pool
-
Time
41:31
-
Miles
1.06
-
per 100m
2:26
-
Cals
240
-
Cadence
59
-
Surface
Road
Notes & Comments
WU - 200m pb easy, 50m bck, 4x's (25m kick/25m pb), 100m pb, 50m bck - (600m)
MS - 2x's
3x's (25m hard/25m easy), w/15 secs rest
50m bck
2x's 50m pb hard, w/30secs rest
50m bck
100m pb super easy - (900m)
WD - 200m easy choice
4:03 14 5:00 39 4:04 31 53 19 56 16 57 29 55 17 55 25 56 30 58 16 1:58 21 54 19 53 21 53 34 59 22 55 21 54 24 59 11 2:00 24 4:06 11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
2:33 |
2:33 |
40:56 |
58 56-62 |
0.12 |
9:32 |
7:00 |
1:52:36 |
57 56-60 |
0.19 |
12:12 |
2:39 |
42:41 |
59 56-62 |
0.25 |
14:13 |
2:02 |
32:39 |
60 56-62 |
0.31 |
16:02 |
1:49 |
29:16 |
64 62-68 |
0.37 |
17:56 |
1:54 |
30:33 |
58 58-60 |
0.43 |
19:46 |
1:50 |
29:30 |
60 56-66 |
0.50 |
21:36 |
1:50 |
29:28 |
64 62-66 |
0.56 |
23:28 |
1:52 |
30:07 |
59 54-66 |
0.62 |
25:27 |
1:58 |
31:43 |
52 48-56 |
0.68 |
27:15 |
1:48 |
28:57 |
60 48-70 |
0.75 |
29:01 |
1:46 |
28:28 |
63 60-64 |
0.81 |
30:53 |
1:52 |
29:59 |
59 58-60 |
0.87 |
32:44 |
1:51 |
29:45 |
63 58-66 |
0.93 |
34:32 |
1:48 |
28:59 |
64 50-74 |
0.99 |
36:30 |
1:58 |
31:43 |
56 54-58 |
1.06 |
38:30 |
2:00 |
32:18 |
55 52-58 |
1.12 |
40:36 |
2:06 |
33:43 |
56 54-58 |
1.15 |
41:31 |
55 |
30:35 |
62 62-62 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
7:07 |
28:37 |
More |
800m |
14:40 |
29:30 |
More |
1km |
18:25 |
29:38 |
More |
Mile |
30:32 |
30:32 |
More |
Predictions
Dist |
Time |
Per Mile |
400m |
8:55 |
35:52 |
750m |
17:22 |
37:16 |
1km |
23:34 |
37:56 |
1500m |
36:13 |
38:51 |
1 mile |
39:02 |
39:02 |
1.9km |
46:32 |
39:25 |
3km |
1:15:32 |
40:31 |
3.8km |
1:37:02 |
41:06 |
5km |
2:09:48 |
41:47 |
10km |
4:30:37 |
43:33 |
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