Fri 2nd Dec 2022 at 6:00am by Abi G
Swim > Pool
-
Time
1:01:31
-
Miles
1.68
-
per 100m
2:17
-
Cals
540
-
Cadence
55
-
BPM
119
-
%MHR
64.2
-
B/mi
4349
-
Surface
Road
Notes & Comments
GLPT Swim Squad - Strength
3 x 300 Swim/pull/fins (pull for me)
3 x 250 swim/pull/fins
3 x 150 easy/med/hard
3 x 100 easy/med/hard
300 pull warm down
Total = 2600 metres
Hard work.
Split Summary
===
1) 0.19m - 6:10(33:04/m) 100/118bpm [3307b/mi] 60cal 28/rpm
2) 0m - 1(0/m) 109/109bpm [INFb/mi]
3) 0m - 38(0/m) 101/109bpm [INFb/mi]
4) 0m - 1(0/m) 93/93bpm [INFb/mi]
5) 0.19m - 5:44(30:43/m) 112/124bpm [3440b/mi] 60cal 26/rpm
6) 0m - 59(0/m) 98/110bpm [INFb/mi]
7) 0.19m - 5:37(30:06/m) 113/126bpm [3402b/mi] 60cal 28/rpm
8) 0m - 25(0/m) 114/121bpm [INFb/mi]
9) 0.16m - 4:45(30:34/m) 128/137bpm [3913b/mi] 50cal 29/rpm
10) 0m - 53(0/m) 124/133bpm [INFb/mi]
11) 0.16m - 4:43(30:25/m) 120/133bpm [3650b/mi] 50cal 27/rpm
12) 0m - 59(0/m) 109/124bpm [INFb/mi]
13) 0.16m - 4:37(29:43/m) 121/129bpm [3596b/mi] 50cal 29/rpm
14) 0m - 48(0/m) 115/124bpm [INFb/mi]
15) 0.09m - 2:51(30:40/m) 122/129bpm [3740b/mi] 30cal 26/rpm
16) 0m - 42(0/m) 117/124bpm [INFb/mi]
17) 0.09m - 2:44(29:16/m) 130/138bpm [3805b/mi] 30cal 29/rpm
18) 0m - 47(0/m) 125/136bpm [INFb/mi]
19) 0.09m - 2:43(29:10/m) 132/144bpm [3851b/mi] 30cal 29/rpm
20) 0m - 58(0/m) 132/142bpm [INFb/mi]
21) 0.06m - 1:54(30:27/m) 134/141bpm [4080b/mi] 20cal 25/rpm
22) 0m - 26(0/m) 130/139bpm [INFb/mi]
23) 0.06m - 1:46(28:32/m) 127/137bpm [3623b/mi] 20cal 29/rpm
24) 0m - 41(0/m) 128/138bpm [INFb/mi]
25) 0.06m - 1:44(27:55/m) 133/138bpm [3713b/mi] 20cal 29/rpm
26) 0m - 1:08(0/m) 123/138bpm [INFb/mi]
27) 0.12m - 3:59(32:00/m) 123/137bpm [3936b/mi] 40cal 25/rpm
28) 0m - 30(0/m) 100/104bpm [INFb/mi]
29) 0.06m - 1:57(31:29/m) 104/109bpm [3274b/mi] 20cal 25/rpm
30) 0m - 21(0/m) 103/104bpm [INFb/mi]
6:10 1 38 1 5:44 59 5:37 25 4:45 53 4:43 59 4:37 48 2:51 42 2:44 47 2:43 58 1:54 26 1:46 41 1:44 1:08 3:59 30 1:57 21
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.06 |
2:31 |
2:31 |
40:33 |
93 76-98 |
3771 |
55 52-56 |
| 0.12 |
4:37 |
2:06 |
33:42 |
100 96-103 |
3370 |
59 50-74 |
| 0.19 |
6:39 |
2:02 |
32:46 |
108 102-114 |
3538 |
52 52-54 |
| 0.25 |
8:35 |
1:56 |
31:15 |
113 101-118 |
3531 |
54 50-62 |
| 0.31 |
10:30 |
1:55 |
30:44 |
115 110-121 |
3535 |
53 50-58 |
| 0.37 |
12:23 |
1:53 |
30:25 |
108 105-110 |
3285 |
49 46-50 |
| 0.43 |
14:12 |
1:49 |
29:15 |
100 94-108 |
2925 |
51 46-58 |
| 0.50 |
16:05 |
1:53 |
30:12 |
112 110-113 |
3382 |
59 56-62 |
| 0.56 |
18:00 |
1:55 |
30:55 |
117 114-122 |
3617 |
56 54-58 |
| 0.62 |
19:46 |
1:46 |
28:29 |
118 113-122 |
3361 |
57 56-58 |
| 0.68 |
21:40 |
1:53 |
30:22 |
126 120-132 |
3826 |
58 56-60 |
| 0.75 |
23:35 |
1:56 |
30:59 |
133 132-134 |
4121 |
59 56-60 |
| 0.81 |
25:21 |
1:46 |
28:23 |
123 111-134 |
3492 |
54 50-56 |
| 0.87 |
27:15 |
1:54 |
30:32 |
120 110-130 |
3664 |
55 52-56 |
| 0.93 |
29:12 |
1:57 |
31:29 |
122 115-130 |
3841 |
54 50-58 |
| 0.99 |
30:51 |
1:39 |
26:28 |
115 109-120 |
3044 |
50 50-50 |
| 1.06 |
32:40 |
1:49 |
29:22 |
115 103-120 |
3377 |
58 50-62 |
| 1.12 |
34:36 |
1:55 |
30:56 |
126 125-127 |
3898 |
57 54-60 |
| 1.18 |
36:12 |
1:36 |
25:47 |
121 115-124 |
3119 |
55 54-56 |
| 1.24 |
38:07 |
1:55 |
30:46 |
121 117-123 |
3723 |
53 50-58 |
| 1.30 |
39:54 |
1:48 |
28:51 |
121 117-125 |
3490 |
52 48-54 |
| 1.37 |
41:45 |
1:51 |
29:38 |
132 130-133 |
3913 |
60 58-62 |
| 1.43 |
43:32 |
1:47 |
28:44 |
124 114-134 |
3563 |
57 56-58 |
| 1.49 |
45:22 |
1:50 |
29:28 |
135 130-141 |
3979 |
60 58-64 |
| 1.55 |
47:01 |
1:40 |
26:46 |
137 132-142 |
3667 |
54 54-54 |
| 1.62 |
48:55 |
1:53 |
30:23 |
134 125-139 |
4071 |
51 48-56 |
| 1.68 |
50:42 |
1:48 |
28:55 |
126 115-133 |
3643 |
57 48-62 |
| 1.74 |
52:23 |
1:41 |
27:03 |
131 126-136 |
3544 |
57 56-60 |
| 1.80 |
54:00 |
1:37 |
25:54 |
131 123-135 |
3392 |
58 56-62 |
| 1.86 |
55:49 |
1:49 |
29:21 |
124 108-135 |
3640 |
50 48-52 |
| 1.93 |
57:51 |
2:02 |
32:36 |
125 121-130 |
4074 |
49 46-52 |
| 1.99 |
59:42 |
1:52 |
29:55 |
103 100-108 |
3081 |
50 46-54 |
| 2.05 |
1:01:31 |
1:48 |
31:37 |
105 103-107 |
3319 |
49 48-50 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
6:51 |
27:33 |
More |
| 800m |
14:01 |
28:13 |
More |
| 1km |
17:41 |
28:28 |
More |
| Mile |
28:44 |
28:44 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
8:07 |
32:39 |
| 750m |
15:48 |
33:54 |
| 1km |
21:26 |
34:30 |
| 1500m |
32:57 |
35:21 |
| 1 mile |
35:30 |
35:30 |
| 1.9km |
42:19 |
35:51 |
| 3km |
1:08:41 |
36:51 |
| 3.8km |
1:28:15 |
37:22 |
| 5km |
1:58:02 |
37:59 |
| 10km |
4:06:06 |
39:36 |
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