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Thu 25th Apr 2024 at 7:39pm by Richard-M

Swim > Pool

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Time
33:05
Miles
1.12
per 100m
1:50
Pacing
0%
Cals
359
Cadence
60
Surface
Pool
Temp
17°C

Notes & Comments

Swim -outdoor pool with wetsuit +++
Cold water
300m wu
Wonky pyramid 100/150/200/250m then fast 100 n back down kind of

1) 0.05km - 54(18:03/km) 79/95bpm [1425b/km] 5cal 25/rpm 3.33/3.6kmph
2) 0.05km - 48(16:01/km) 123/133bpm [1970b/km] 9cal 30/rpm 3.75/3.76kmph
3) 0.05km - 51(16:55/km) 123/133bpm [2082b/km] 9cal 30/rpm 3.55/3.58kmph
4) 0.1km - 1:46(17:40/km) 124/134bpm [2190b/km] 19cal 30/rpm 3.4/3.46kmph
5) 0.05km - 52(17:25/km) 116/125bpm [2020b/km] 8cal 29/rpm 3.45/3.45kmph
6) 0.1km - 1:41(16:46/km) 131/142bpm [2196b/km] 19cal 32/rpm 3.58/3.86kmph
7) 0.15km - 2:42(18:02/km) 137/145bpm [2471b/km] 33cal 32/rpm 3.33/3.56kmph
8) 0.2km - 3:52(19:21/km) 134/141bpm [2593b/km] 48cal 30/rpm 3.1/3.26kmph
9) 0.25km - 4:48(19:14/km) 128/140bpm [2461b/km] 54cal 30/rpm 3.12/3.49kmph
10) 0.15km - 2:46(18:23/km) 127/136bpm [2335b/km] 29cal 29/rpm 3.26/3.41kmph
11) 0.05km - 53(17:34/km) 119/129bpm [2091b/km] 7cal 28/rpm 3.41/3.43kmph
12) 0.15km - 2:45(18:22/km) 129/135bpm [2370b/km] 30cal 30/rpm 3.27/3.46kmph
13) 0.1km - 1:40(16:37/km) 134/145bpm [2227b/km] 18cal 31/rpm 3.61/3.87kmph
14) 0.25km - 4:53(19:33/km) 127/136bpm [2483b/km] 53cal 31/rpm 3.07/3.29kmph
15) 0.1km - 1:54(18:59/km) 126/136bpm [2392b/km] 18cal 30/rpm 3.16/3.24kmph

54 48 51 1:46 52 1:41 2:42 3:52 4:48 2:46 53 2:45 1:40 4:53 1:54

Pace

61%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:08	2:08	34:17	56 46-60
0.12	3:53	1:45	28:11	61 54-64
0.19	5:34	1:42	27:15	58 54-60
0.25	7:17	1:43	27:31	63 56-66
0.31	9:06	1:49	29:14	65 64-68
0.37	11:01	1:55	30:54	61 56-64
0.43	12:57	1:55	30:56	63 62-64
0.50	14:48	1:52	29:59	59 56-60
0.56	16:46	1:57	31:29	61 58-62
0.62	18:42	1:56	31:15	58 56-60
0.68	20:32	1:50	29:31	59 58-60
0.75	22:19	1:47	28:37	58 54-60
0.81	24:10	1:51	29:48	61 56-62
0.87	25:52	1:42	27:15	62 56-66
0.93	27:44	1:53	30:13	62 56-64
0.99	29:44	2:00	32:04	64 62-64
1.06	31:39	1:55	30:54	59 56-62
1.10	33:05	1:26	30:49	61 58-64

Cadence

60 (68 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	6:48	27:21	More
800m	14:19	28:49	More
1km	18:13	29:19	More
Mile	29:27	29:27	More

Predictions

Dist	Time	Per Mile
400m	6:14	25:05
750m	12:31	26:51
1km	17:13	27:42
1500m	26:59	28:57
1 mile	29:11	29:11
1.9km	35:04	29:42
3km	58:11	31:13
3.8km	1:15:37	32:01
5km	1:42:30	32:59
10km	3:40:59	35:34

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