Wed 12th Jan 2022 at 6:14am by Jon_P
Swim > Pool
-
Time
48:22
-
Miles
1.12
-
per 100m
2:41
-
Cals
227
-
Cadence
59
-
Surface
Road
Notes & Comments
WU - 2x's (150m pb easy, 50m bck) - (400m)
MS - 2x's
4x's (25m hard/25m easy), w/10secs rest
50m bck
4x's (25m kick/25m pb), w/15secs rest
50m bck
200m pb+snorkel easy in between sets - (1200m)
WD - 200m easy choice
8:21 45 53 11 56 13 56 14 55 32 1:01 2:20 5:14 32 58 1:07 4:04 38 54 11 56 14 55 11 54 24 1:20 45 5:11 1:13 5:10 17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
2:35 |
2:35 |
41:34 |
56 52-58 |
0.12 |
4:46 |
2:11 |
35:13 |
55 54-56 |
0.19 |
6:48 |
2:01 |
32:32 |
56 52-58 |
0.25 |
8:49 |
2:01 |
32:28 |
59 50-62 |
0.31 |
10:39 |
1:51 |
29:39 |
64 60-68 |
0.37 |
12:30 |
1:51 |
29:46 |
63 60-68 |
0.43 |
14:28 |
1:58 |
31:39 |
59 52-62 |
0.50 |
16:22 |
1:53 |
30:25 |
60 60-60 |
0.56 |
21:45 |
5:24 |
1:26:53 |
62 58-64 |
0.62 |
25:39 |
3:53 |
1:02:37 |
53 52-54 |
0.68 |
27:55 |
2:16 |
36:28 |
57 54-58 |
0.75 |
29:50 |
1:55 |
30:49 |
58 56-64 |
0.81 |
31:41 |
1:52 |
29:56 |
64 58-66 |
0.87 |
33:30 |
1:49 |
29:09 |
63 58-68 |
0.93 |
35:46 |
2:16 |
36:24 |
58 54-60 |
0.99 |
44:04 |
8:18 |
2:13:31 |
56 48-60 |
1.06 |
46:26 |
2:23 |
38:15 |
58 56-60 |
1.12 |
48:22 |
1:55 |
32:37 |
59 58-60 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
7:33 |
30:21 |
More |
800m |
22:17 |
44:49 |
More |
Predictions
Dist |
Time |
Per Mile |
400m |
9:48 |
39:26 |
750m |
19:06 |
40:59 |
1km |
25:54 |
41:41 |
1500m |
39:49 |
42:43 |
1 mile |
42:54 |
42:54 |
1.9km |
51:09 |
43:20 |
3km |
1:23:00 |
44:32 |
3.8km |
1:46:38 |
45:10 |
5km |
2:22:38 |
45:55 |
10km |
4:57:23 |
47:52 |
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