Mon 17th Jan 2022 at 6:16am by Jon_P
Swim > Pool
-
Time
1:00:05
-
Miles
1.30
-
per 100m
2:52
-
Cals
304
-
Cadence
62
-
Surface
Road
Notes & Comments
WU - 100m pb easy, 200m pb+snorkel easy, 50m bck, 4x's (25m kick/25m easy), 2x's (25m hard/25m easy), 50m bck - (700m)
MS - 2x's
4x's 25m MAX w/25 secs rest
50m bck
4x's 50m pb Hard, w/25 secs rest
50m bck
100m Above Race Pace
50m bck, 50m pb super easy - (1200m)
WD - 200m easy choice
4:05 21 2:29 17 2:25 25 1:50 28 3:58 1:03 22 26 22 40 21 38 21 49 57 1:19 48 26 50 1:47 50 20 50 33 58 1:10 1:43 1:07 1:56 56 21 26 21 26 21 26 21 55 58 28 50 28 51 41 51 26 51 33 1:00 40 1:46 1:33 2:02 32 4:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
2:34 |
2:34 |
41:14 |
57 54-60 |
0.12 |
9:15 |
6:42 |
1:47:42 |
60 58-68 |
0.19 |
11:48 |
2:33 |
41:04 |
65 58-68 |
0.25 |
13:54 |
2:06 |
33:48 |
56 54-58 |
0.31 |
15:53 |
1:59 |
31:51 |
60 58-60 |
0.37 |
17:36 |
1:43 |
27:32 |
60 60-60 |
0.43 |
19:04 |
1:28 |
23:37 |
60 60-60 |
0.50 |
20:29 |
1:25 |
22:50 |
64 62-68 |
0.56 |
22:06 |
1:37 |
26:08 |
62 58-68 |
0.62 |
23:47 |
1:41 |
27:05 |
62 60-64 |
0.68 |
25:24 |
1:36 |
25:50 |
70 60-76 |
0.75 |
26:52 |
1:28 |
23:42 |
76 76-76 |
0.81 |
28:29 |
1:37 |
25:57 |
70 66-72 |
0.87 |
30:13 |
1:44 |
27:58 |
67 56-72 |
0.93 |
32:05 |
1:52 |
30:03 |
60 60-60 |
0.99 |
33:48 |
1:43 |
27:38 |
66 60-70 |
1.06 |
35:31 |
1:43 |
27:31 |
63 58-70 |
1.12 |
37:20 |
1:49 |
29:18 |
55 54-56 |
1.18 |
38:51 |
1:31 |
24:31 |
58 56-62 |
1.24 |
40:17 |
1:26 |
22:58 |
58 56-62 |
1.30 |
41:50 |
1:33 |
24:50 |
57 56-58 |
1.37 |
43:34 |
1:44 |
27:57 |
63 56-72 |
1.43 |
45:15 |
1:41 |
27:12 |
73 72-74 |
1.49 |
46:55 |
1:39 |
26:39 |
71 56-78 |
1.55 |
48:42 |
1:48 |
28:51 |
65 52-70 |
1.62 |
50:32 |
1:50 |
29:26 |
64 60-72 |
1.68 |
52:13 |
1:41 |
27:12 |
67 62-70 |
1.74 |
54:05 |
1:51 |
29:52 |
58 56-60 |
1.80 |
56:01 |
1:57 |
31:17 |
57 50-60 |
1.86 |
58:08 |
2:06 |
33:54 |
57 56-58 |
1.92 |
1:00:05 |
1:58 |
32:48 |
61 58-64 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
6:09 |
24:46 |
More |
800m |
13:06 |
26:22 |
More |
1km |
16:35 |
26:41 |
More |
Mile |
27:37 |
27:37 |
More |
Predictions
Dist |
Time |
Per Mile |
400m |
10:24 |
41:51 |
750m |
20:15 |
43:27 |
1km |
27:28 |
44:12 |
1500m |
42:14 |
45:19 |
1 mile |
45:30 |
45:30 |
1.9km |
54:15 |
45:57 |
3km |
1:28:02 |
47:14 |
3.8km |
1:53:07 |
47:54 |
5km |
2:31:18 |
48:42 |
10km |
5:15:27 |
50:46 |
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