Tue 7th May 2024 at 6:49am by Richard-M
Swim > Pool
-
Time
56:56
-
Miles
1.86
-
per 100m
1:54
-
Pacing
0%
-
Cals
589
-
Cadence
59
-
Surface
Pool
-
Temp
26°C
Notes & Comments
Swim:3k/120x25m @ Orbit
Leg recovery, sore but imporving and swim was good
500m mixed
5x100m arms
1k fc
5x100m arm drills /paddle/buoy
5x100m w alt IM & arm drills - to rest legs
1) 0.1km - 1:50(18:16/km)
2) 0km - 2(0/km)
3) 0.25km - 4:53(19:34/km) 50cal 29/rpm 3.07/3.27kmph
4) 0.1km - 2:00(20:05/km) 28cal 35/rpm 2.99/3.13kmph
5) 0.03km - 56(37:19/km) 1cal 19/rpm 1.61/1.61kmph
6) 0.03km - 2(1:01/km) 1cal
7) 0km - 2(0/km)
8) 0.1km - 1:45(17:27/km) 20cal 27/rpm 3.44/3.59kmph
9) 0.1km - 1:43(17:08/km) 20cal 27/rpm 3.5/3.65kmph
10) 0.1km - 1:47(17:46/km) 20cal 29/rpm 3.38/3.51kmph
11) 0.1km - 1:41(16:52/km) 20cal 30/rpm 3.56/3.65kmph
12) 0.1km - 1:43(17:07/km) 20cal 29/rpm 3.51/3.59kmph
13) 1km - 20:27(20:27/km) 200cal 30/rpm 2.93/3.3kmph
14) 0.1km - 1:45(17:32/km) 20cal 28/rpm 3.42/3.52kmph
15) 0.1km - 1:45(17:31/km) 20cal 29/rpm 3.42/3.65kmph
16) 0.15km - 2:45(18:20/km) 30cal 29/rpm 3.27/3.56kmph
17) 0.1km - 1:43(17:10/km) 20cal 29/rpm 3.5/3.61kmph
18) 0.05km - 49(16:24/km) 10cal 30/rpm 3.66/3.82kmph
19) 0.1km - 2:00(19:56/km) 23cal 29/rpm 3.01/3.96kmph
20) 0.1km - 1:45(17:33/km) 20cal 31/rpm 3.42/3.6kmph
21) 0.1km - 1:57(19:29/km) 23cal 27/rpm 3.08/4.3kmph
22) 0.1km - 1:46(17:41/km) 20cal 31/rpm 3.39/3.61kmph
23) 0.1km - 1:51(18:31/km) 23cal 29/rpm 3.24/4.28kmph
1:50 2 4:53 2:00 56 2 2 1:45 1:43 1:47 1:41 1:43 20:27 1:45 1:45 2:45 1:43 49 2:00 1:45 1:57 1:46 1:51
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
3:48 |
3:48 |
1:01:13 |
56 52-58 |
| 0.12 |
5:46 |
1:58 |
31:37 |
58 52-62 |
| 0.19 |
7:46 |
2:00 |
32:04 |
64 56-72 |
| 0.25 |
10:11 |
2:25 |
38:59 |
56 38-70 |
| 0.31 |
11:55 |
1:44 |
27:49 |
56 52-60 |
| 0.37 |
13:39 |
1:44 |
27:50 |
56 54-60 |
| 0.43 |
15:24 |
1:46 |
28:20 |
58 56-60 |
| 0.50 |
17:05 |
1:41 |
27:07 |
60 56-62 |
| 0.56 |
18:52 |
1:47 |
28:40 |
59 56-62 |
| 0.62 |
20:53 |
2:01 |
32:29 |
61 58-64 |
| 0.68 |
22:55 |
2:02 |
32:40 |
58 54-66 |
| 0.75 |
24:54 |
1:59 |
32:00 |
61 60-62 |
| 0.81 |
26:58 |
2:03 |
33:07 |
59 54-62 |
| 0.87 |
29:03 |
2:06 |
33:42 |
61 58-62 |
| 0.93 |
31:06 |
2:03 |
32:57 |
61 56-64 |
| 0.99 |
33:12 |
2:06 |
33:46 |
59 58-60 |
| 1.06 |
35:19 |
2:07 |
33:57 |
59 56-62 |
| 1.12 |
37:21 |
2:02 |
32:41 |
59 58-60 |
| 1.18 |
39:17 |
1:57 |
31:15 |
60 58-62 |
| 1.24 |
41:01 |
1:44 |
27:57 |
55 54-56 |
| 1.30 |
42:48 |
1:46 |
28:34 |
58 56-58 |
| 1.37 |
44:40 |
1:52 |
30:01 |
60 58-62 |
| 1.43 |
46:23 |
1:43 |
27:44 |
58 54-62 |
| 1.49 |
48:08 |
1:45 |
28:09 |
59 54-62 |
| 1.55 |
50:03 |
1:55 |
30:50 |
60 42-72 |
| 1.62 |
51:52 |
1:49 |
29:11 |
56 36-68 |
| 1.68 |
53:45 |
1:54 |
30:28 |
61 38-80 |
| 1.74 |
55:33 |
1:48 |
28:50 |
58 44-68 |
| 1.79 |
56:56 |
1:24 |
29:52 |
62 44-80 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
6:53 |
27:40 |
More |
| 800m |
14:28 |
29:05 |
More |
| 1km |
18:07 |
29:09 |
More |
| Mile |
30:42 |
30:42 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
6:07 |
24:37 |
| 750m |
12:17 |
26:21 |
| 1km |
16:53 |
27:10 |
| 1500m |
26:28 |
28:24 |
| 1 mile |
28:37 |
28:37 |
| 1.9km |
34:24 |
29:08 |
| 3km |
57:04 |
30:37 |
| 3.8km |
1:14:10 |
31:25 |
| 5km |
1:40:32 |
32:22 |
| 10km |
3:36:45 |
34:53 |
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