Fri 11th Nov 2022 at 6:03am by Abi G
Swim > Pool
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Time
1:00:05
-
Miles 1.62
-
per 100m
2:18
-
Cals
520
-
Cadence
52
-
BPM
111
-
%MHR
60.2
-
B/mi 4132
-
Surface
Road
Notes & Comments
GLPT Swim Squad - Strength
Warm up
150 swim
150 pull
2 x 75 L/R/3
Main Set X 3
150 easy pull
4 x 100 off 2.10
150 build
50 pull warm down
Total = 2600 metres
Arms tired!
Split Summary
===
1) 0.09m - 2:56(31:26/m) 100/111bpm [3143b/mi] 30cal 27/rpm
2) 0m - 32(0/m) 98/105bpm [INFb/mi]
3) 0.05m - 1:24(30:00/m) 102/111bpm [3060b/mi] 15cal 26/rpm
4) 0m - 16(0/m) 106/109bpm [INFb/mi]
5) 0.05m - 1:23(29:49/m) 101/107bpm [3011b/mi] 15cal 25/rpm
6) 0m - 29(0/m) 98/102bpm [INFb/mi]
7) 0.02m - 24(25:29/m) 96/104bpm [2446b/mi] 5cal 28/rpm
8) 0m - 9(0/m) 109/114bpm [INFb/mi]
9) 0.02m - 26(28:22/m) 113/117bpm [3205b/mi] 5cal 23/rpm
10) 0m - 13(0/m) 117/119bpm [INFb/mi]
11) 0.02m - 24(25:43/m) 108/112bpm [2777b/mi] 5cal 25/rpm
12) 0m - 13(0/m) 110/111bpm [INFb/mi]
13) 0.02m - 27(28:29/m) 105/107bpm [2991b/mi] 5cal 23/rpm
14) 0m - 6(0/m) 108/110bpm [INFb/mi]
15) 0.02m - 25(27:02/m) 107/109bpm [2892b/mi] 5cal 26/rpm
16) 0m - 10(0/m) 106/109bpm [INFb/mi]
17) 0.02m - 25(27:20/m) 103/107bpm [2816b/mi] 5cal 24/rpm
18) 0m - 1:10(0/m) 93/107bpm [INFb/mi]
19) 0.09m - 2:51(30:30/m) 103/117bpm [3141b/mi] 30cal 24/rpm
20) 0m - 31(0/m) 102/111bpm [INFb/mi]
21) 0.06m - 1:50(29:29/m) 108/114bpm [3185b/mi] 20cal 28/rpm
22) 0m - 25(0/m) 106/108bpm [INFb/mi]
23) 0.06m - 1:49(29:07/m) 107/115bpm [3115b/mi] 20cal 27/rpm
24) 0m - 23(0/m) 115/118bpm [INFb/mi]
25) 0.06m - 1:50(29:26/m) 114/120bpm [3356b/mi] 20cal 26/rpm
26) 0m - 21(0/m) 116/122bpm [INFb/mi]
27) 0.06m - 1:49(29:20/m) 116/121bpm [3402b/mi] 20cal 26/rpm
28) 0m - 22(0/m) 111/120bpm [INFb/mi]
29) 0.09m - 2:48(29:57/m) 118/131bpm [3535b/mi] 30cal 28/rpm
30) 0m - 36(0/m) 118/126bpm [INFb/mi]
31) 0.09m - 2:51(30:40/m) 110/124bpm [3373b/mi] 30cal 25/rpm
32) 0m - 29(0/m) 96/100bpm [INFb/mi]
33) 0.06m - 1:51(29:41/m) 108/121bpm [3206b/mi] 20cal 27/rpm
34) 0m - 21(0/m) 114/121bpm [INFb/mi]
35) 0.06m - 1:50(29:26/m) 112/118bpm [3297b/mi] 20cal 26/rpm
36) 0m - 20(0/m) 109/111bpm [INFb/mi]
37) 0.06m - 1:53(30:13/m) 114/118bpm [3444b/mi] 20cal 25/rpm
38) 0m - 19(0/m) 111/116bpm [INFb/mi]
39) 0.06m - 1:49(29:15/m) 117/125bpm [3423b/mi] 20cal 27/rpm
40) 0m - 25(0/m) 113/120bpm [INFb/mi]
41) 0.09m - 2:47(29:50/m) 113/122bpm [3371b/mi] 30cal 27/rpm
42) 0m - 42(0/m) 110/115bpm [INFb/mi]
43) 0.09m - 2:49(30:10/m) 111/120bpm [3348b/mi] 30cal 26/rpm
44) 0m - 26(0/m) 114/120bpm [INFb/mi]
45) 0.06m - 1:51(29:43/m) 115/122bpm [3418b/mi] 20cal 26/rpm
46) 0m - 20(0/m) 117/123bpm [INFb/mi]
47) 0.06m - 1:51(29:52/m) 116/119bpm [3464b/mi] 20cal 26/rpm
48) 0m - 20(0/m) 112/118bpm [INFb/mi]
49) 0.06m - 1:50(29:37/m) 119/128bpm [3524b/mi] 20cal 26/rpm
50) 0m - 23(0/m) 122/127bpm [INFb/mi]
51) 0.06m - 1:50(29:23/m) 125/133bpm [3673b/mi] 20cal 26/rpm
52) 0m - 24(0/m) 120/125bpm [INFb/mi]
53) 0.09m - 2:47(29:50/m) 120/130bpm [3579b/mi] 30cal 27/rpm
54) 0m - 37(0/m) 121/130bpm [INFb/mi]
55) 0.03m - 57(30:42/m) 122/128bpm [3745b/mi] 10cal 24/rpm
56) 0m - 59(0/m) 111/130bpm [INFb/mi]
Warm up
150 swim
150 pull
2 x 75 L/R/3
Main Set X 3
150 easy pull
4 x 100 off 2.10
150 build
50 pull warm down
Total = 2600 metres
Arms tired!
Split Summary
===
1) 0.09m - 2:56(31:26/m) 100/111bpm [3143b/mi] 30cal 27/rpm
2) 0m - 32(0/m) 98/105bpm [INFb/mi]
3) 0.05m - 1:24(30:00/m) 102/111bpm [3060b/mi] 15cal 26/rpm
4) 0m - 16(0/m) 106/109bpm [INFb/mi]
5) 0.05m - 1:23(29:49/m) 101/107bpm [3011b/mi] 15cal 25/rpm
6) 0m - 29(0/m) 98/102bpm [INFb/mi]
7) 0.02m - 24(25:29/m) 96/104bpm [2446b/mi] 5cal 28/rpm
8) 0m - 9(0/m) 109/114bpm [INFb/mi]
9) 0.02m - 26(28:22/m) 113/117bpm [3205b/mi] 5cal 23/rpm
10) 0m - 13(0/m) 117/119bpm [INFb/mi]
11) 0.02m - 24(25:43/m) 108/112bpm [2777b/mi] 5cal 25/rpm
12) 0m - 13(0/m) 110/111bpm [INFb/mi]
13) 0.02m - 27(28:29/m) 105/107bpm [2991b/mi] 5cal 23/rpm
14) 0m - 6(0/m) 108/110bpm [INFb/mi]
15) 0.02m - 25(27:02/m) 107/109bpm [2892b/mi] 5cal 26/rpm
16) 0m - 10(0/m) 106/109bpm [INFb/mi]
17) 0.02m - 25(27:20/m) 103/107bpm [2816b/mi] 5cal 24/rpm
18) 0m - 1:10(0/m) 93/107bpm [INFb/mi]
19) 0.09m - 2:51(30:30/m) 103/117bpm [3141b/mi] 30cal 24/rpm
20) 0m - 31(0/m) 102/111bpm [INFb/mi]
21) 0.06m - 1:50(29:29/m) 108/114bpm [3185b/mi] 20cal 28/rpm
22) 0m - 25(0/m) 106/108bpm [INFb/mi]
23) 0.06m - 1:49(29:07/m) 107/115bpm [3115b/mi] 20cal 27/rpm
24) 0m - 23(0/m) 115/118bpm [INFb/mi]
25) 0.06m - 1:50(29:26/m) 114/120bpm [3356b/mi] 20cal 26/rpm
26) 0m - 21(0/m) 116/122bpm [INFb/mi]
27) 0.06m - 1:49(29:20/m) 116/121bpm [3402b/mi] 20cal 26/rpm
28) 0m - 22(0/m) 111/120bpm [INFb/mi]
29) 0.09m - 2:48(29:57/m) 118/131bpm [3535b/mi] 30cal 28/rpm
30) 0m - 36(0/m) 118/126bpm [INFb/mi]
31) 0.09m - 2:51(30:40/m) 110/124bpm [3373b/mi] 30cal 25/rpm
32) 0m - 29(0/m) 96/100bpm [INFb/mi]
33) 0.06m - 1:51(29:41/m) 108/121bpm [3206b/mi] 20cal 27/rpm
34) 0m - 21(0/m) 114/121bpm [INFb/mi]
35) 0.06m - 1:50(29:26/m) 112/118bpm [3297b/mi] 20cal 26/rpm
36) 0m - 20(0/m) 109/111bpm [INFb/mi]
37) 0.06m - 1:53(30:13/m) 114/118bpm [3444b/mi] 20cal 25/rpm
38) 0m - 19(0/m) 111/116bpm [INFb/mi]
39) 0.06m - 1:49(29:15/m) 117/125bpm [3423b/mi] 20cal 27/rpm
40) 0m - 25(0/m) 113/120bpm [INFb/mi]
41) 0.09m - 2:47(29:50/m) 113/122bpm [3371b/mi] 30cal 27/rpm
42) 0m - 42(0/m) 110/115bpm [INFb/mi]
43) 0.09m - 2:49(30:10/m) 111/120bpm [3348b/mi] 30cal 26/rpm
44) 0m - 26(0/m) 114/120bpm [INFb/mi]
45) 0.06m - 1:51(29:43/m) 115/122bpm [3418b/mi] 20cal 26/rpm
46) 0m - 20(0/m) 117/123bpm [INFb/mi]
47) 0.06m - 1:51(29:52/m) 116/119bpm [3464b/mi] 20cal 26/rpm
48) 0m - 20(0/m) 112/118bpm [INFb/mi]
49) 0.06m - 1:50(29:37/m) 119/128bpm [3524b/mi] 20cal 26/rpm
50) 0m - 23(0/m) 122/127bpm [INFb/mi]
51) 0.06m - 1:50(29:23/m) 125/133bpm [3673b/mi] 20cal 26/rpm
52) 0m - 24(0/m) 120/125bpm [INFb/mi]
53) 0.09m - 2:47(29:50/m) 120/130bpm [3579b/mi] 30cal 27/rpm
54) 0m - 37(0/m) 121/130bpm [INFb/mi]
55) 0.03m - 57(30:42/m) 122/128bpm [3745b/mi] 10cal 24/rpm
56) 0m - 59(0/m) 111/130bpm [INFb/mi]
2:56 32 1:24 16 1:23 29 24 9 26 13 24 13 27 6 25 10 25 1:10 2:51 31 1:50 25 1:49 23 1:50 21 1:49 22 2:48 36 2:51 29 1:51 21 1:50 20 1:53 19 1:49 25 2:47 42 2:49 26 1:51 20 1:51 20 1:50 23 1:50 24 2:47 37 57 59
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 2:30 | 2:30 | 40:21 | 98 81-108 | 3954 | 55 52-58 |
0.12 | 4:20 | 1:49 | 29:21 | 101 96-106 | 2965 | 52 48-54 |
0.19 | 6:07 | 1:47 | 28:45 | 103 99-108 | 2962 | 52 50-54 |
0.25 | 7:47 | 1:39 | 26:41 | 104 96-113 | 2774 | 53 46-56 |
0.31 | 9:27 | 1:41 | 27:05 | 109 105-116 | 2952 | 48 46-52 |
0.37 | 11:09 | 1:42 | 27:14 | 100 93-105 | 2724 | 49 48-52 |
0.43 | 12:58 | 1:49 | 29:21 | 99 88-107 | 2906 | 51 46-54 |
0.50 | 14:49 | 1:51 | 29:42 | 108 101-112 | 3208 | 45 44-46 |
0.56 | 16:39 | 1:50 | 29:30 | 108 100-112 | 3186 | 55 52-60 |
0.62 | 18:27 | 1:48 | 28:57 | 106 100-110 | 3069 | 53 52-54 |
0.68 | 20:12 | 1:45 | 28:12 | 113 109-116 | 3186 | 52 48-56 |
0.75 | 21:58 | 1:46 | 28:27 | 115 111-118 | 3272 | 50 48-52 |
0.81 | 23:44 | 1:46 | 28:27 | 115 109-120 | 3271 | 53 50-56 |
0.87 | 25:39 | 1:54 | 30:40 | 119 113-126 | 3649 | 57 52-60 |
0.93 | 27:19 | 1:40 | 26:55 | 118 111-125 | 3176 | 57 50-60 |
0.99 | 29:16 | 1:57 | 31:18 | 112 106-119 | 3505 | 52 50-54 |
1.06 | 31:00 | 1:45 | 28:06 | 101 96-107 | 2838 | 50 46-56 |
1.12 | 32:46 | 1:46 | 28:25 | 113 109-116 | 3210 | 54 52-56 |
1.18 | 34:31 | 1:45 | 28:10 | 112 108-116 | 3155 | 52 50-54 |
1.24 | 36:23 | 1:52 | 29:57 | 114 111-116 | 3414 | 51 48-54 |
1.30 | 38:14 | 1:51 | 29:53 | 115 110-122 | 3436 | 53 50-58 |
1.37 | 39:57 | 1:42 | 27:24 | 113 110-119 | 3095 | 53 52-54 |
1.43 | 41:46 | 1:50 | 29:23 | 115 108-118 | 3379 | 54 50-58 |
1.49 | 43:30 | 1:44 | 27:54 | 110 108-112 | 3069 | 53 52-54 |
1.55 | 45:21 | 1:51 | 29:42 | 112 109-114 | 3326 | 52 48-54 |
1.62 | 47:11 | 1:50 | 29:26 | 114 108-117 | 3356 | 52 48-56 |
1.68 | 48:56 | 1:45 | 28:09 | 117 114-120 | 3294 | 51 50-52 |
1.74 | 50:42 | 1:46 | 28:24 | 114 112-117 | 3238 | 54 50-56 |
1.80 | 52:28 | 1:47 | 28:38 | 122 118-126 | 3494 | 52 50-56 |
1.86 | 54:18 | 1:49 | 29:22 | 126 118-130 | 3700 | 53 46-60 |
1.93 | 56:07 | 1:49 | 29:22 | 118 116-121 | 3465 | 52 50-54 |
1.99 | 57:47 | 1:40 | 26:42 | 123 116-127 | 3284 | 57 56-58 |
2.05 | 59:34 | 1:47 | 28:49 | 118 110-126 | 3400 | 47 46-50 |
Cadence
52 (60 max)
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile |
---|---|---|
400m | 8:14 | 33:08 |
750m | 16:02 | 34:24 |
1km | 21:45 | 35:00 |
1500m | 33:26 | 35:52 |
1 mile | 36:02 | 36:02 |
1.9km | 42:58 | 36:24 |
3km | 1:09:43 | 37:24 |
3.8km | 1:29:35 | 37:56 |
5km | 1:59:49 | 38:34 |
10km | 4:09:49 | 40:12 |
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