Mon 5th Dec 2022 at 6:01am by Abi G

Swim > Pool
  • Time
    1:00:06
  • Miles
    1.43
  • per 100m
    2:37
  • Cals
    460
  • Cadence
    55
  • BPM
    107
  • %MHR
    57.8
  • B/mi
    4494
  • Surface
    Road

Notes & Comments

GLPT Swim Squad - Speed/Tech

Warm up
150 swim
150 pull
150 fins (pull!)
4 x 50 drill
4 x 25 build

Main Set
150 hard
200 easy pull
2 x 75 hard 20s r
200 easy pull

3 x 50 hard 15s r
200 easy pull

6 x 25 hard 10s r
200 easy pull

6 x 25 br 2,3,4,5,6,7

Total = 2300 metres

Split Summary
===
1) 0.09m - 2:56(31:33/m) 99/110bpm [3123b/mi] 30cal 29/rpm
2) 0m - 39(0/m) 97/108bpm [INFb/mi]
3) 0.09m - 2:54(31:11/m) 97/106bpm [3025b/mi] 30cal 26/rpm
4) 0m - 1:07(0/m) 87/104bpm [INFb/mi]
5) 0.09m - 2:42(29:00/m) 95/107bpm [2755b/mi] 30cal 28/rpm
6) 0m - 34(0/m) 101/105bpm [INFb/mi]
7) 0.03m - 59(31:54/m) 106/112bpm [3382b/mi] 10cal 27/rpm
8) 0m - 9(0/m) 107/109bpm [INFb/mi]
9) 0.03m - 1:01(32:28/m) 104/107bpm [3376b/mi] 10cal 27/rpm
10) 0m - 10(0/m) 98/99bpm [INFb/mi]
11) 0.03m - 59(31:54/m) 95/102bpm [3031b/mi] 10cal 27/rpm
12) 0m - 11(0/m) 102/105bpm [INFb/mi]
13) 0.03m - 1:00(32:08/m) 116/124bpm [3727b/mi] 10cal 28/rpm
14) 0m - 46(0/m) 106/120bpm [INFb/mi]
15) 0.02m - 24(26:00/m) 95/110bpm [2471b/mi] 5cal 30/rpm
16) 0m - 7(0/m) 111/112bpm [INFb/mi]
17) 0.02m - 29(30:41/m) 111/115bpm [3406b/mi] 5cal 23/rpm
18) 0m - 8(0/m) 114/114bpm [INFb/mi]
19) 0.02m - 26(27:26/m) 112/114bpm [3073b/mi] 5cal 28/rpm
20) 0m - 8(0/m) 114/114bpm [INFb/mi]
21) 0.02m - 28(29:40/m) 113/116bpm [3352b/mi] 5cal 24/rpm
22) 0m - 2:37(0/m) 86/115bpm [INFb/mi]
23) 0.09m - 2:39(28:28/m) 92/105bpm [2618b/mi] 30cal 31/rpm
24) 0m - 1:00(0/m) 96/103bpm [INFb/mi]
25) 0.12m - 3:57(31:45/m) 104/112bpm [3301b/mi] 40cal 25/rpm
26) 0m - 55(0/m) 98/100bpm [INFb/mi]
27) 0.05m - 1:16(27:12/m) 110/119bpm [2993b/mi] 15cal 32/rpm
28) 0m - 21(0/m) 113/117bpm [INFb/mi]
29) 0.05m - 1:16(27:01/m) 127/133bpm [3431b/mi] 15cal 32/rpm
30) 0m - 48(0/m) 112/125bpm [INFb/mi]
31) 0.12m - 3:52(31:04/m) 108/119bpm [3355b/mi] 40cal 26/rpm
32) 0m - 56(0/m) 105/115bpm [INFb/mi]
33) 0.03m - 50(26:35/m) 119/134bpm [3163b/mi] 10cal 31/rpm
34) 0m - 15(0/m) 130/132bpm [INFb/mi]
35) 0.03m - 50(26:58/m) 136/144bpm [3667b/mi] 10cal 30/rpm
36) 0m - 15(0/m) 139/142bpm [INFb/mi]
37) 0.03m - 50(26:50/m) 129/133bpm [3462b/mi] 10cal 31/rpm
38) 0m - 42(0/m) 123/131bpm [INFb/mi]
39) 0.12m - 3:55(31:32/m) 113/134bpm [3564b/mi] 40cal 26/rpm
40) 0m - 54(0/m) 102/113bpm [INFb/mi]
41) 0.02m - 23(24:43/m) 103/115bpm [2546b/mi] 5cal 31/rpm
42) 0m - 8(0/m) 115/115bpm [INFb/mi]
43) 0.02m - 24(25:20/m) 116/123bpm [2938b/mi] 5cal 31/rpm
44) 0m - 11(0/m) 121/124bpm [INFb/mi]
45) 0.02m - 23(25:04/m) 121/126bpm [3033b/mi] 5cal 31/rpm
46) 0m - 14(0/m) 123/126bpm [INFb/mi]
47) 0.02m - 23(25:00/m) 118/121bpm [2951b/mi] 5cal 31/rpm
48) 0m - 17(0/m) 117/121bpm [INFb/mi]
49) 0.02m - 24(25:13/m) 112/117bpm [2824b/mi] 5cal 31/rpm
50) 0m - 12(0/m) 116/118bpm [INFb/mi]
51) 0.02m - 23(24:26/m) 114/119bpm [2786b/mi] 5cal 32/rpm
52) 0m - 53(0/m) 115/118bpm [INFb/mi]
53) 0.12m - 3:57(31:51/m) 107/117bpm [3408b/mi] 40cal 25/rpm
54) 0m - 1:10(0/m) 90/108bpm [INFb/mi]
55) 0.02m - 27(29:00/m) 85/100bpm [2465b/mi] 5cal 22/rpm
56) 0m - 5(0/m) 101/102bpm [INFb/mi]
57) 0.02m - 27(29:09/m) 102/107bpm [2973b/mi] 5cal 24/rpm
58) 0m - 8(0/m) 107/108bpm [INFb/mi]
59) 0.02m - 27(29:01/m) 105/108bpm [3046b/mi] 5cal 24/rpm
60) 0m - 11(0/m) 106/108bpm [INFb/mi]
61) 0.02m - 27(29:22/m) 108/110bpm [3171b/mi] 5cal 24/rpm
62) 0m - 13(0/m) 103/108bpm [INFb/mi]
63) 0.02m - 27(29:01/m) 104/107bpm [3017b/mi] 5cal 24/rpm
64) 0m - 15(0/m) 104/106bpm [INFb/mi]
65) 0.02m - 25(27:03/m) 103/106bpm [2786b/mi] 5cal 24/rpm
66) 0m - 50(0/m) 93/106bpm [INFb/mi]
2:56 39 2:54 1:07 2:42 34 59 9 1:01 10 59 11 1:00 46 24 7 29 8 26 8 28 2:37 2:39 1:00 3:57 55 1:16 21 1:16 48 3:52 56 50 15 50 15 50 42 3:55 54 23 8 24 11 23 14 23 17 24 12 23 53 3:57 1:10 27 5 27 8 27 11 27 13 27 15 25 50

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 40:15 97 79-107 3904 58 54-62
0.12 4:21 1:51 29:46 97 87-107 2887 53 46-56
0.19 6:16 1:55 30:47 100 98-102 3078 53 50-54
0.25 8:04 1:49 29:07 86 78-91 2504 55 50-60
0.31 9:53 1:48 29:04 101 96-105 2935 55 52-58
0.37 11:41 1:48 29:02 104 101-108 3020 55 54-56
0.43 13:42 2:01 32:30 102 94-108 3316 54 54-54
0.50 15:31 1:49 29:10 108 97-120 3150 56 54-58
0.56 17:17 1:46 28:30 109 94-114 3107 54 46-60
0.62 19:07 1:49 29:20 104 86-114 3050 51 48-56
0.68 20:56 1:49 29:15 79 79-79 2311 62 62-62
0.75 22:44 1:49 29:09 94 82-100 2740 63 60-66
0.81 24:22 1:38 26:12 98 96-100 2568 60 60-60
0.87 26:16 1:54 30:39 103 95-106 3158 52 46-54
0.93 28:16 2:00 32:10 106 105-107 3410 50 48-54
0.99 30:01 1:44 27:59 104 98-112 2911 58 48-66
1.06 31:41 1:41 26:59 121 113-130 3265 64 64-64
1.12 33:14 1:33 24:52 116 106-128 2885 59 54-62
1.18 35:08 1:54 30:42 111 106-115 3407 52 50-54
1.24 36:56 1:47 28:46 106 103-108 3049 50 48-52
1.30 38:39 1:43 27:42 119 110-128 3297 63 62-64
1.37 40:18 1:39 26:36 134 130-141 3564 61 58-62
1.43 41:59 1:41 27:02 124 122-128 3351 60 48-66
1.49 43:58 2:00 32:06 117 109-130 3756 53 52-54
1.55 45:48 1:50 29:23 106 102-110 3115 51 50-52
1.62 47:27 1:39 26:34 113 102-121 3002 62 62-62
1.68 49:01 1:34 25:09 118 112-123 2968 62 62-62
1.74 50:32 1:32 24:35 115 114-116 2827 63 62-64
1.80 52:31 1:58 31:42 110 109-111 3487 51 48-54
1.86 54:29 1:58 31:43 105 104-106 3330 49 44-52
1.93 56:10 1:41 27:12 88 85-90 2394 44 44-44
1.99 57:58 1:48 29:01 105 101-108 3047 47 44-48
2.05 59:42 1:44 27:48 101 93-104 2808 48 48-48

Heart

107/141max
  • Show Beats/Mile

Cadence

55 (66 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 6:37 26:37 More
800m 13:31 27:12 More
1km 17:18 27:50 More
Mile 27:59 27:59 More

Predictions

Dist Time Per Mile
400m 9:24 37:49
750m 18:19 39:18
1km 24:50 39:58
1500m 38:11 40:58
1 mile 41:08 41:08
1.9km 49:03 41:33
3km 1:19:36 42:42
3.8km 1:42:16 43:19
5km 2:16:48 44:02
10km 4:45:13 45:54
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