Mon 5th Dec 2022 at 6:54am by Richard-M
Swim > Pool
-
Time
52:01
-
Miles
1.55
-
per 100m
2:05
-
Cals
332
-
Cadence
51
-
Surface
Road
-
Temp
25°C
Notes & Comments
Swim2.5k/100x25m @ Orbit - continuous stroke improvement practice
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 - 1:50(18:19/km) 100/115bpm [1832b/km] 4cal
2) 0km - 2(0/km) 99/99bpm [INFb/km]
3) 0.2km - 4:00(20:00/km) 98/124bpm [1960b/km] 17cal 29/rpm 3/3.17kmph
4) 0.05km - 1:00(20:04/km) 118/120bpm [2367b/km] 7cal 28/rpm 2.99/3.06kmph
5) 0.1km - 2:09(21:26/km) 124/137bpm [2658b/km] 19cal 39/rpm 2.8/3.02kmph
6) 0.05km - 1:12(23:50/km) 117/126bpm [2789b/km] 10cal 18/rpm 2.52/2.6kmph
7) 0.05km - 1:01(20:29/km) 110/118bpm [2253b/km] 6cal
8) 0km - 2(0/km) 83/83bpm [INFb/km]
9) 0.05km - 58(19:27/km) 108/117bpm [2100b/km] 6cal 17/rpm 3.09/5.94kmph
10) 0.1km - 2:09(21:31/km) 114/119bpm [2453b/km] 17cal
11) 0km - 2(0/km) 114/119bpm [INFb/km]
12) 0.1km - 1:49(18:07/km) 116/125bpm [2101b/km] 13cal 24/rpm 3.31/3.39kmph
13) 0.05km - 1:10(23:13/km) 112/122bpm [2600b/km] 8cal
14) 0km - 2(0/km) 112/122bpm [INFb/km]
15) 0.05km - 1:01(20:16/km) 104/111bpm [2108b/km] 5cal 18/rpm 2.96/3.22kmph
16) 0.05km - 1:02(20:35/km) 104/116bpm [2141b/km] 5cal
17) 0km - 2(0/km) 97/97bpm [INFb/km]
18) 0.05km - 1:00(20:02/km) 105/112bpm [2104b/km] 5cal 19/rpm 3/3.32kmph
19) 0.1km - 2:20(23:15/km) 112/123bpm [2604b/km] 15cal
20) 0km - 2(0/km) 84/84bpm [INFb/km]
21) 0.1km - 1:49(18:12/km) 116/124bpm [2111b/km] 13cal 24/rpm 3.3/3.38kmph
22) 0.05km - 1:10(23:18/km) 111/121bpm [2586b/km] 7cal
23) 0km - 2(0/km) 92/92bpm [INFb/km]
24) 0.05km - 56(18:35/km) 107/115bpm [1988b/km] 4cal 19/rpm 3.23/3.37kmph
25) 0.05km - 1:03(21:00/km) 107/116bpm [2246b/km] 5cal
26) 0km - 4(0/km) 92/92bpm [INFb/km]
27) 0.05km - 57(19:09/km) 108/113bpm [2068b/km] 4cal 20/rpm 3.14/3.6kmph
28) 0.1km - 2:18(23:02/km) 117/124bpm [2695b/km] 17cal
29) 0km - 2(0/km) 92/92bpm [INFb/km]
30) 0.1km - 1:55(19:06/km) 113/120bpm [2159b/km] 11cal 20/rpm 3.14/3.4kmph
31) 0.05km - 1:10(23:27/km) 112/123bpm [2626b/km] 6cal
32) 0km - 4(0/km) 87/87bpm [INFb/km]
33) 0.05km - 59(19:33/km) 107/115bpm [2093b/km] 4cal 20/rpm 3.07/3.42kmph
34) 0.25km - 5:19(21:17/km) 118/125bpm [2511b/km] 42cal 27/rpm 2.82/3.17kmph
35) 0.25km - 4:57(19:46/km) 112/119bpm [2214b/km] 28cal 26/rpm 3.03/3.23kmph
36) 0.25km - 5:16(21:05/km) 122/127bpm [2572b/km] 44cal 28/rpm 2.85/3.1kmph
37) 0.05km - 1:06(22:00/km) 111/119bpm [2442b/km] 5cal 21/rpm 2.73/3.03kmph
38) 0km - 1(0/km) 111/119bpm [INFb/km] 5cal
1:50 2 4:00 1:00 2:09 1:12 1:01 2 58 2:09 2 1:49 1:10 2 1:01 1:02 2 1:00 2:20 2 1:49 1:10 2 56 1:03 4 57 2:18 2 1:55 1:10 4 59 5:19 4:57 5:16 1:06 1
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
3:50 |
3:50 |
1:01:49 |
56 54-58 |
| 0.12 |
5:52 |
2:01 |
32:32 |
59 58-60 |
| 0.19 |
7:58 |
2:06 |
33:46 |
66 54-76 |
| 0.25 |
10:12 |
2:14 |
36:04 |
58 34-84 |
| 0.31 |
15:20 |
5:08 |
1:22:37 |
43 30-50 |
| 0.37 |
18:27 |
3:07 |
50:03 |
43 32-54 |
| 0.43 |
23:47 |
5:21 |
1:26:03 |
42 36-50 |
| 0.50 |
26:49 |
3:02 |
48:45 |
46 38-54 |
| 0.56 |
32:15 |
5:25 |
1:27:17 |
39 34-44 |
| 0.62 |
35:22 |
3:08 |
50:19 |
42 38-46 |
| 0.68 |
37:28 |
2:06 |
33:43 |
52 48-54 |
| 0.75 |
39:38 |
2:10 |
34:52 |
56 54-58 |
| 0.81 |
41:43 |
2:05 |
33:34 |
53 44-60 |
| 0.87 |
43:41 |
1:58 |
31:42 |
53 50-56 |
| 0.93 |
45:38 |
1:57 |
31:17 |
53 50-56 |
| 0.99 |
47:44 |
2:06 |
33:52 |
55 54-56 |
| 1.06 |
49:50 |
2:06 |
33:51 |
56 52-58 |
| 1.12 |
52:00 |
2:10 |
34:48 |
49 36-58 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
8:05 |
32:31 |
More |
| 800m |
16:31 |
33:13 |
More |
| 1km |
24:03 |
38:43 |
More |
| Mile |
45:58 |
45:58 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
6:50 |
27:30 |
| 750m |
13:44 |
29:28 |
| 1km |
18:53 |
30:23 |
| 1500m |
29:36 |
31:45 |
| 1 mile |
32:00 |
32:00 |
| 1.9km |
38:28 |
32:35 |
| 3km |
1:03:49 |
34:14 |
| 3.8km |
1:22:56 |
35:07 |
| 5km |
1:52:25 |
36:11 |
| 10km |
4:02:22 |
39:00 |
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