Fri 11th Nov 2022 at 6:03am by Abi G

Swim > Pool

  • 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]
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

Pace

3% 97%

Splits

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

Heart

111/130max
  • Show Beats/Mile

Cadence

52 (60 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 6:49 27:24 More
800m 14:02 28:13 More
1km 17:31 28:12 More
Mile 28:31 28:31 More

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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