Fri 21st Jan 2022 at 6:12am by Jon_P
Swim > Pool
-
Time
45:51
-
Miles
1.12
-
per 100m
2:33
-
Cals
224
-
Cadence
60
-
Surface
Road
Notes & Comments
WU - 2x's (150m pb easy, 50m bck) - (400m)
MS - 3x's
2x's (25m hard/25m easy), w/10secs rest
50m bck
3x's (25m kick/25m pb), w/15secs rest
50m bck, 50m pb easy - (1200m)
WD - 200m easy choice
3:06 10 1:02 9 3:08 8 1:00 41 54 13 54 14 1:01 50 2:36 26 2:21 30 56 10 57 19 53 12 52 33 56 29 2:16 39 2:16 24 56 14 57 48 52 21 52 21 57 26 1:41 42 57 41 3:53
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
2:36 |
2:36 |
41:58 |
56 54-58 |
0.12 |
4:38 |
2:02 |
32:39 |
58 54-60 |
0.19 |
6:45 |
2:07 |
33:58 |
59 56-60 |
0.25 |
8:42 |
1:57 |
31:25 |
58 52-62 |
0.31 |
10:32 |
1:50 |
29:30 |
65 64-66 |
0.37 |
12:28 |
1:56 |
31:06 |
58 54-60 |
0.43 |
19:59 |
7:31 |
2:00:58 |
56 54-58 |
0.50 |
21:59 |
2:00 |
32:18 |
58 52-62 |
0.56 |
23:47 |
1:48 |
28:51 |
62 60-68 |
0.62 |
25:36 |
1:49 |
29:10 |
59 56-60 |
0.68 |
32:13 |
6:37 |
1:46:35 |
59 54-62 |
0.75 |
34:43 |
2:30 |
40:06 |
61 58-62 |
0.81 |
36:34 |
1:51 |
29:47 |
63 62-64 |
0.87 |
38:23 |
1:49 |
29:21 |
57 54-64 |
0.93 |
39:58 |
1:36 |
25:37 |
72 64-74 |
0.99 |
41:48 |
1:49 |
29:20 |
55 52-56 |
1.06 |
43:45 |
1:57 |
31:17 |
59 52-62 |
1.12 |
45:41 |
1:56 |
31:10 |
59 56-60 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
6:54 |
27:45 |
More |
800m |
14:31 |
29:13 |
More |
1km |
23:26 |
37:43 |
More |
Mile |
41:08 |
41:08 |
More |
Predictions
Dist |
Time |
Per Mile |
400m |
9:18 |
37:25 |
750m |
18:06 |
38:50 |
1km |
24:33 |
39:31 |
1500m |
37:44 |
40:29 |
1 mile |
40:40 |
40:40 |
1.9km |
48:29 |
41:04 |
3km |
1:18:41 |
42:13 |
3.8km |
1:41:05 |
42:49 |
5km |
2:15:13 |
43:31 |
10km |
4:41:55 |
45:22 |
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