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Thu 3rd Jul 2025 at 7:38pm by Abi G

Swim > Pool
  • Time
    48:01
  • Miles
    1.49
  • per 100m
    2:00
  • Pacing
    0%
  • Cals
    311
  • Cadence
    54
  • BPM
    109
  • %MHR
    59.1
  • B/mi
    3521
  • Surface
    Pool

Notes & Comments

Wolverton Swim with Alexa swim - stealing BSRC main set - all pull

Total = 2400 metres

500 warm up
1l hard/1l easy
2l hard/2l easy
3/3, 4/4, 5/5, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
100 warm down

1) 500m - 9:18(1:52/100m) 83/90bpm [2485b/mi] 40cal 26/rpm
2) Rest 17s
3) 25m - 24(1:34/100m) 107/113bpm [2712b/mi] 3cal 25/rpm
4) Rest 11s
5) 25m - 19(1:18/100m) 102/104bpm [2128b/mi] 2cal 37/rpm
6) Rest 12s
7) 50m - 49(1:38/100m) 101/104bpm [2660b/mi] 5cal 27/rpm
8) Rest 2s
9) 50m - 57(1:53/100m) 107/108bpm [3244b/mi] 5cal 25/rpm
10) Rest 16s
11) 75m - 1:17(1:42/100m) 97/103bpm [2659b/mi] 6cal 28/rpm
12) Rest 11s
13) 75m - 1:22(1:49/100m) 107/111bpm [3138b/mi] 9cal 26/rpm
14) Rest 5s
15) 100m - 1:45(1:45/100m) 111/126bpm [3126b/mi] 13cal 27/rpm
16) Rest 10s
17) 100m - 1:47(1:47/100m) 117/126bpm [3363b/mi] 14cal 28/rpm
18) Rest 12s
19) 125m - 2:14(1:47/100m) 121/130bpm [3471b/mi] 19cal 27/rpm
20) Rest 10s
21) 125m - 2:16(1:49/100m) 119/130bpm [3477b/mi] 18cal 27/rpm
22) Rest 27s
23) 150m - 2:38(1:45/100m) 121/136bpm [3419b/mi] 22cal 28/rpm
24) Rest 1s
25) 150m - 2:54(1:56/100m) 118/129bpm [3664b/mi] 20cal 26/rpm
26) Rest 32s
27) 125m - 2:12(1:46/100m) 98/105bpm [2777b/mi] 8cal 28/rpm
28) Rest 11s
29) 125m - 2:15(1:48/100m) 113/120bpm [3264b/mi] 14cal 27/rpm
30) Rest 9s
31) 100m - 1:44(1:44/100m) 124/138bpm [3474b/mi] 15cal 29/rpm
32) Rest 2s
33) 100m - 1:56(1:56/100m) 120/132bpm [3735b/mi] 14cal 27/rpm
34) Rest 9s
35) 75m - 1:18(1:44/100m) 126/140bpm [3519b/mi] 11cal 28/rpm
36) Rest 2s
37) 75m - 1:29(1:58/100m) 124/138bpm [3941b/mi] 11cal 24/rpm
38) Rest 4s
39) 50m - 52(1:44/100m) 126/135bpm [3519b/mi] 7cal 28/rpm
40) Rest 10s
41) 50m - 51(1:41/100m) 124/135bpm [3362b/mi] 7cal 28/rpm
42) Rest 9s
43) 25m - 23(1:34/100m) 108/115bpm [2712b/mi] 2cal 28/rpm
44) Rest 10s
45) 25m - 20(1:21/100m) 99/110bpm [2142b/mi] 1cal 33/rpm
46) Rest 11s
47) 100m - 2:00(2:00/100m) 110/120bpm [3548b/mi] 10cal 25/rpm
48) Rest 38s
9:18 17 24 11 19 12 49 2 57 16 1:17 11 1:22 5 1:45 10 1:47 12 2:14 10 2:16 27 2:38 1 2:54 32 2:12 11 2:15 9 1:44 2 1:56 9 1:18 2 1:29 4 52 10 51 9 23 10 20 11 2:00 38

Pace

8% 13% 79%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 1:52 1:52 29:59 78 63-83 2339 49 46-52
0.12 3:43 1:51 29:54 86 83-88 2572 51 44-56
0.19 5:36 1:53 30:17 85 82-87 2573 52 48-58
0.25 7:30 1:53 30:25 83 80-85 2524 51 48-54
0.31 9:18 1:49 29:08 84 83-86 2448 53 52-56
0.37 11:30 2:12 35:23 99 83-107 3504 58 50-74
0.43 13:37 2:07 34:01 103 95-107 3503 54 50-60
0.50 15:33 1:56 31:14 103 96-110 3217 54 46-60
0.56 17:23 1:50 29:31 112 106-124 3306 55 52-58
0.62 19:21 1:58 31:32 119 114-127 3753 56 50-68
0.68 21:23 2:02 32:46 118 113-122 3866 53 50-56
0.75 23:18 1:55 30:57 124 117-129 3837 58 48-68
0.81 25:33 2:15 36:10 115 111-118 4160 54 50-56
0.87 27:18 1:45 28:03 125 117-132 3507 57 52-62
0.93 29:20 2:02 32:51 122 116-131 4009 52 50-52
0.99 31:38 2:17 36:47 108 95-117 3973 55 52-58
1.06 33:29 1:52 30:01 99 95-102 2972 59 52-70
1.12 35:22 1:52 30:03 115 108-118 3456 52 50-54
1.18 37:14 1:53 30:18 122 111-135 3697 58 54-60
1.24 39:12 1:58 31:38 125 114-137 3954 54 52-56
1.30 41:07 1:55 30:44 128 114-140 3934 57 54-58
1.37 43:06 1:59 32:00 122 117-132 3905 51 42-58
1.43 45:11 2:04 33:21 115 98-135 3836 60 46-70
1.49 47:22 2:12 35:19 111 104-117 3920 50 46-54
1.49 48:01 38 INF:00:00 102 102-102 INF -

Heart

109/140max
  • Show Beats/Mile

Cadence

54 (74 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 7:26 29:56 More
800m 15:32 31:14 More
1km 19:21 31:08 More
Mile 31:38 31:38 More

Predictions

Dist Time Per Mile
400m 7:12 28:58
750m 14:00 30:02
1km 19:00 30:35
1500m 29:12 31:20
1 mile 31:28 31:28
1.9km 37:31 31:47
3km 1:00:53 32:40
3.8km 1:18:13 33:08
5km 1:44:38 33:41
10km 3:38:09 35:06
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