Mon 14th Nov 2022 at 6:02am by Abi G

Swim > Pool

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Time
1:00:06
Miles
1.38
per 100m
2:42
Cals
445
Cadence
54
BPM
108
%MHR
58.3
B/mi
4700
Surface
Road

Notes & Comments

GLPT Swim Squad - Tech/Speed

Warm up:
150 swim
2 x 75 L/R/3
150 pull
200 25’s build/easy

Main Set:
2 x

4 x 100 off 2.10
5 x 50 max effort off 1.50

250 easy pull warm down

Total = 2200 metres

Split Summary
===
1) 0.09m - 2:54(31:12/m) 95/109bpm [2964b/mi] 30cal 26/rpm
2) 0m - 33(0/m) 98/107bpm [INFb/mi]
3) 0.05m - 1:28(31:23/m) 97/105bpm [3043b/mi] 15cal 24/rpm
4) 0m - 13(0/m) 104/109bpm [INFb/mi]
5) 0.05m - 1:27(31:00/m) 105/116bpm [3255b/mi] 15cal 26/rpm
6) 0m - 24(0/m) 108/116bpm [INFb/mi]
7) 0.09m - 2:52(30:47/m) 103/110bpm [3171b/mi] 30cal 25/rpm
8) 0m - 37(0/m) 98/103bpm [INFb/mi]
9) 0.02m - 24(25:58/m) 99/109bpm [2571b/mi] 5cal 27/rpm
10) 0m - 9(0/m) 111/112bpm [INFb/mi]
11) 0.02m - 27(28:39/m) 106/108bpm [3038b/mi] 5cal 22/rpm
12) 0m - 12(0/m) 107/109bpm [INFb/mi]
13) 0.02m - 25(26:42/m) 100/103bpm [2670b/mi] 5cal 27/rpm
14) 0m - 10(0/m) 104/105bpm [INFb/mi]
15) 0.02m - 26(28:02/m) 104/109bpm [2915b/mi] 5cal 23/rpm
16) 0m - 13(0/m) 108/110bpm [INFb/mi]
17) 0.02m - 25(26:58/m) 105/113bpm [2831b/mi] 5cal 26/rpm
18) 0m - 10(0/m) 111/112bpm [INFb/mi]
19) 0.02m - 28(29:40/m) 111/113bpm [3293b/mi] 5cal 22/rpm
20) 0m - 14(0/m) 108/112bpm [INFb/mi]
21) 0.02m - 26(27:48/m) 102/108bpm [2836b/mi] 5cal 25/rpm
22) 0m - 8(0/m) 113/114bpm [INFb/mi]
23) 0.02m - 28(29:42/m) 113/115bpm [3356b/mi] 5cal 22/rpm
24) 0m - 1:36(0/m) 89/114bpm [INFb/mi]
25) 0.06m - 1:54(30:32/m) 102/120bpm [3114b/mi] 20cal 26/rpm
26) 0m - 17(0/m) 109/111bpm [INFb/mi]
27) 0.06m - 1:56(31:03/m) 112/120bpm [3478b/mi] 20cal 25/rpm
28) 0m - 20(0/m) 112/116bpm [INFb/mi]
29) 0.06m - 1:53(30:21/m) 113/120bpm [3430b/mi] 20cal 26/rpm
30) 0m - 14(0/m) 116/119bpm [INFb/mi]
31) 0.06m - 1:55(30:44/m) 115/118bpm [3534b/mi] 20cal 27/rpm
32) 0m - 32(0/m) 111/117bpm [INFb/mi]
33) 0.03m - 49(26:08/m) 121/133bpm [3161b/mi] 10cal 31/rpm
34) 0m - 1:01(0/m) 110/133bpm [INFb/mi]
35) 0.03m - 48(25:42/m) 105/125bpm [2699b/mi] 10cal 33/rpm
36) 0m - 1:02(0/m) 111/129bpm [INFb/mi]
37) 0.03m - 48(25:38/m) 100/108bpm [2563b/mi] 10cal 30/rpm
38) 0m - 1:01(0/m) 99/111bpm [INFb/mi]
39) 0.03m - 48(25:54/m) 103/119bpm [2667b/mi] 10cal 31/rpm
40) 0m - 1:03(0/m) 109/122bpm [INFb/mi]
41) 0.03m - 47(25:12/m) 105/126bpm [2647b/mi] 10cal 29/rpm
42) 0m - 1:20(0/m) 105/127bpm [INFb/mi]
43) 0.06m - 1:54(30:34/m) 109/118bpm [3332b/mi] 20cal 28/rpm
44) 0m - 18(0/m) 111/113bpm [INFb/mi]
45) 0.06m - 1:54(30:38/m) 112/119bpm [3432b/mi] 20cal 25/rpm
46) 0m - 19(0/m) 112/116bpm [INFb/mi]
47) 0.06m - 1:52(30:08/m) 117/125bpm [3526b/mi] 20cal 27/rpm
48) 0m - 17(0/m) 118/121bpm [INFb/mi]
49) 0.06m - 1:54(30:38/m) 120/124bpm [3677b/mi] 20cal 28/rpm
50) 0m - 35(0/m) 113/117bpm [INFb/mi]
51) 0.03m - 49(26:21/m) 126/139bpm [3319b/mi] 10cal 32/rpm
52) 0m - 1:00(0/m) 124/139bpm [INFb/mi]
53) 0.03m - 48(25:50/m) 123/140bpm [3177b/mi] 10cal 30/rpm
54) 0m - 1:02(0/m) 122/142bpm [INFb/mi]
55) 0.03m - 48(25:41/m) 110/126bpm [2824b/mi] 10cal 33/rpm
56) 0m - 1:02(0/m) 117/130bpm [INFb/mi]
57) 0.03m - 48(25:38/m) 109/130bpm [2794b/mi] 10cal 31/rpm
58) 0m - 1:03(0/m) 115/137bpm [INFb/mi]
59) 0.03m - 48(25:41/m) 97/113bpm [2491b/mi] 10cal 31/rpm
60) 0m - 1:12(0/m) 101/115bpm [INFb/mi]
61) 0.12m - 3:59(32:06/m) 106/112bpm [3403b/mi] 40cal 25/rpm
62) 0m - 7(0/m) 109/109bpm [INFb/mi]
63) 0.03m - 58(31:14/m) 102/107bpm [3186b/mi] 10cal 23/rpm
64) 0m - 1:08(0/m) 88/104bpm [INFb/mi]
65) 0.02m - 18(19:14/m) 73/74bpm [1404b/mi] 5cal 23/rpm

2:54 33 1:28 13 1:27 24 2:52 37 24 9 27 12 25 10 26 13 25 10 28 14 26 8 28 1:36 1:54 17 1:56 20 1:53 14 1:55 32 49 1:01 48 1:02 48 1:01 48 1:03 47 1:20 1:54 18 1:54 19 1:52 17 1:54 35 49 1:00 48 1:02 48 1:02 48 1:03 48 1:12 3:59 7 58 1:08 18

Pace

97%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	2:29	2:29	40:00	94 73-104	3760	53 48-58
0.12	4:20	1:51	29:41	98 93-102	2909	50 46-52
0.19	6:13	1:53	30:18	104 99-112	3152	50 48-54
0.25	8:09	1:56	31:12	103 98-108	3213	51 48-54
0.31	9:56	1:47	28:47	103 97-107	2965	51 48-54
0.37	11:40	1:43	27:39	105 100-111	2904	50 44-54
0.43	13:21	1:42	27:19	106 104-111	2896	50 46-54
0.50	15:09	1:48	28:59	109 102-113	3159	46 44-50
0.56	17:01	1:52	29:56	84 80-88	2514	49 44-54
0.62	18:53	1:52	30:09	110 101-115	3317	52 50-56
0.68	20:49	1:56	31:01	113 108-117	3505	51 48-54
0.75	22:41	1:52	29:58	113 107-118	3386	52 48-58
0.81	24:37	1:56	31:06	115 113-116	3576	54 50-56
0.87	26:16	1:39	26:36	117 111-129	3112	56 50-66
0.93	27:50	1:34	25:16	103 96-110	2602	64 62-66
0.99	29:16	1:25	22:56	114 110-117	2614	68 68-68
1.06	30:45	1:29	23:56	100 98-103	2393	61 58-62
1.12	32:17	1:32	24:47	105 95-111	2602	63 62-64
1.18	33:50	1:33	24:59	106 96-116	2649	58 56-60
1.24	35:23	1:33	24:58	101 97-105	2521	57 54-60
1.30	37:12	1:49	29:10	113 110-116	3295	57 54-60
1.37	39:06	1:54	30:29	112 105-116	3414	51 48-54
1.43	40:59	1:53	30:22	115 110-121	3492	53 50-58
1.49	42:49	1:50	29:36	120 117-123	3552	58 56-60
1.55	44:37	1:47	28:48	117 113-121	3370	54 50-62
1.62	46:10	1:33	24:54	124 116-133	3087	61 56-64
1.68	47:40	1:31	24:22	127 122-132	3095	64 64-64
1.74	49:11	1:31	24:18	113 103-120	2745	65 64-66
1.80	50:44	1:33	25:03	112 99-122	2806	63 62-64
1.86	52:19	1:35	25:21	97 88-106	2459	63 62-64
1.93	53:55	1:36	25:44	98 94-101	2522	57 50-64
1.99	55:54	1:59	31:59	108 104-109	3454	50 48-50
2.05	57:54	2:00	32:09	107 103-109	3440	48 46-50
2.11	59:44	1:50	29:34	96 89-102	2838	44 44-44
2.13	1:00:06	22	20:33	74 74-74	1521	46 46-46

Heart

108/133max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

54 (68 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	5:58	23:59	More
800m	12:35	25:18	More
1km	16:21	26:19	More
Mile	26:03	26:03	More

Predictions

Dist	Time	Per Mile
400m	9:46	39:18
750m	19:01	40:48
1km	25:48	41:31
1500m	39:39	42:32
1 mile	42:43	42:43
1.9km	50:56	43:09
3km	1:22:40	44:21
3.8km	1:46:12	44:59
5km	2:22:03	45:43
10km	4:56:11	47:40

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