Fri 2nd Dec 2022 at 6:47am by Richard-M
Swim > Pool
-
Time
51:24
-
Miles
1.55
-
per 100m
2:03
-
Cals
416
-
Cadence
54
-
Surface
Road
-
Temp
26°C
Notes & Comments
Swim: 2.5k/100x25m @ Orbit - technique work
500m mixed WU - easy pace
Drills 3x (50m Torpedo/50m FC, 100m side Swim 100m FC, 50m corpse, 50m FC)
3x 250m + 4xXYI float
Lot of focus on stroke, hand entry etc...
Split Summary
===
1) 0.1km - 2:03(20:29/km) 113/123bpm [2315b/km] 17cal
2) 0km - 3(0/km) 69/69bpm [INFb/km]
3) 0.25km - 4:54(19:38/km) 122/128bpm [2395b/km] 48cal 30/rpm 3.06/4kmph
4) 0.1km - 2:07(21:11/km) 128/142bpm [2711b/km] 22cal 40/rpm 2.83/3.1kmph
5) 0.05km - 1:09(22:53/km) 122/131bpm [2793b/km] 11cal 23/rpm 2.62/2.77kmph
6) 0.05km - 1:01(20:20/km) 112/124bpm [2277b/km] 8cal
7) 0km - 4(0/km) 112/124bpm [INFb/km]
8) 0.08km - 1:09(15:22/km) 106/120bpm [1629b/km] 6cal 18/rpm 3.9/4.23kmph
9) 0.1km - 2:09(21:31/km) 121/131bpm [2603b/km] 18cal
10) 0km - 8(0/km) 121/131bpm [INFb/km]
11) 0.1km - 1:54(18:56/km) 111/117bpm [2101b/km] 11cal 26/rpm 3.17/3.36kmph
12) 0.05km - 1:05(21:42/km) 115/128bpm [2495b/km] 7cal
13) 0km - 2(0/km) 115/128bpm [INFb/km]
14) 0km - 1:02(0/km) 130/130bpm [INFb/km]
15) 0.05km - 2(33/km) 130/130bpm [71b/km]
16) 0.05km - 1:00(19:58/km) 112/125bpm [2236b/km] 6cal
17) 0km - 2(0/km) 77/77bpm [INFb/km]
18) 0.05km - 57(18:56/km) 113/127bpm [2140b/km] 6cal 26/rpm 3.17/3.21kmph
19) 0km - 5(0/km) 113/127bpm [INFb/km]
20) 0.1km - 2:10(21:44/km) 120/130bpm [2609b/km] 17cal
21) 0.03km - 2(1:08/km) 120/130bpm [136b/km] 17cal
22) 0km - 2(0/km) 120/130bpm [INFb/km]
23) 0.1km - 2:04(20:39/km) 106/114bpm [2188b/km] 9cal 27/rpm 2.91/3.06kmph
24) 0.05km - 1:07(22:29/km) 113/127bpm [2541b/km] 6cal
25) 0km - 2(0/km) 113/127bpm [INFb/km]
26) 0.05km - 52(17:23/km) 109/124bpm [1894b/km] 4cal 23/rpm 3.45/3.98kmph
27) 0.05km - 1:02(20:37/km) 112/121bpm [2308b/km] 6cal
28) 0km - 2(0/km) 92/93bpm [INFb/km]
29) 0.05km - 59(19:35/km) 111/119bpm [2174b/km] 5cal 22/rpm 3.06/3.36kmph
30) 0.1km - 2:11(21:46/km) 119/128bpm [2589b/km] 17cal
31) 0km - 6(0/km) 76/76bpm [INFb/km]
32) 0.1km - 1:53(18:54/km) 116/124bpm [2192b/km] 13cal 26/rpm 3.18/3.44kmph
33) 0.05km - 1:09(23:04/km) 112/127bpm [2584b/km] 6cal
34) 0km - 2(0/km) 84/85bpm [INFb/km]
35) 0.05km - 57(18:59/km) 103/110bpm [1955b/km] 3cal 23/rpm 3.16/3.56kmph
36) 0.25km - 5:12(20:47/km) 122/128bpm [2535b/km] 45cal 29/rpm 2.89/3.2kmph
37) 0.25km - 5:04(20:14/km) 110/117bpm [2226b/km] 26cal 26/rpm 2.97/3.16kmph
38) 0.25km - 5:32(22:07/km) 118/130bpm [2609b/km] 41cal 26/rpm 2.71/3.19kmph
39) 0km - 1(0/km) 118/130bpm [INFb/km] 41cal
2:03 3 4:54 2:07 1:09 1:01 4 1:09 2:09 8 1:54 1:05 2 1:02 2 1:00 2 57 5 2:10 2 2 2:04 1:07 2 52 1:02 2 59 2:11 6 1:53 1:09 2 57 5:12 5:04 5:32 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
4:04 |
4:04 |
1:05:24 |
59 56-60 |
0.12 |
6:02 |
1:59 |
31:48 |
60 58-64 |
0.19 |
8:06 |
2:04 |
33:15 |
67 56-82 |
0.25 |
10:16 |
2:09 |
34:43 |
65 40-84 |
0.31 |
15:16 |
5:00 |
1:20:34 |
40 10-52 |
0.37 |
20:21 |
5:05 |
1:21:54 |
53 50-56 |
0.43 |
24:31 |
4:10 |
1:06:59 |
55 50-58 |
0.50 |
28:38 |
4:07 |
1:06:11 |
46 38-54 |
0.56 |
32:48 |
4:10 |
1:06:57 |
52 44-56 |
0.62 |
35:59 |
3:11 |
51:17 |
50 46-52 |
0.68 |
38:06 |
2:08 |
34:13 |
59 56-60 |
0.75 |
40:13 |
2:07 |
34:01 |
58 56-60 |
0.81 |
42:14 |
2:01 |
32:28 |
51 42-56 |
0.87 |
44:16 |
2:01 |
32:32 |
54 50-58 |
0.93 |
46:21 |
2:06 |
33:44 |
51 46-56 |
0.99 |
48:35 |
2:13 |
35:44 |
55 52-56 |
1.06 |
50:48 |
2:13 |
35:46 |
54 50-56 |
1.07 |
51:23 |
35 |
31:14 |
46 46-46 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
8:10 |
32:52 |
More |
800m |
16:44 |
33:39 |
More |
1km |
25:00 |
40:15 |
More |
Mile |
46:36 |
46:36 |
More |
Predictions
Dist |
Time |
Per Mile |
400m |
6:46 |
27:13 |
750m |
13:34 |
29:07 |
1km |
18:40 |
30:02 |
1500m |
29:15 |
31:23 |
1 mile |
31:37 |
31:37 |
1.9km |
38:01 |
32:12 |
3km |
1:03:04 |
33:50 |
3.8km |
1:21:57 |
34:42 |
5km |
1:51:05 |
35:45 |
10km |
3:59:30 |
38:33 |
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