Mon 15th Apr 2024 at 1:50pm by Abi G
Swim > Pool
-
Time
35:06
-
Miles
0.93
-
per 100m
2:20
-
Pacing
0%
-
Cals
318
-
Cadence
50
-
BPM
100
-
%MHR
54
-
B/mi
3769
-
Surface
Road
Notes & Comments
Wolverton Swim with Don and Wendy
Card Session 5
Warm up
2 X 100 swim/100 pull
Main Set
5 x 50
2 x 150
1 x 250
300 pull warm down
Total = 1500 metres
1) 0.06mi - 2:01(32:20/mi) 86/100bpm [2780b/mi] 20cal 25/rpm
2) 0mi - 12(0/mi) 95/98bpm [INFb/mi] 1cal
3) 0.06mi - 2:00(32:17/mi) 92/106bpm [2970b/mi] 20cal 23/rpm
4) 0mi - 18(0/mi) 103/108bpm [INFb/mi] 1cal
5) 0.06mi - 2:19(37:19/mi) 98/106bpm [3657b/mi] 20cal 23/rpm
6) 0mi - 10(0/mi) 103/105bpm [INFb/mi] 1cal
7) 0.06mi - 1:52(30:09/mi) 112/124bpm [3377b/mi] 20cal 26/rpm
8) 0mi - 27(0/mi) 119/125bpm [INFb/mi] 2cal
9) 0.03mi - 56(29:58/mi) 115/121bpm [3446b/mi] 10cal 25/rpm
10) 0mi - 21(0/mi) 117/120bpm [INFb/mi] 1cal
11) 0.03mi - 55(29:42/mi) 115/118bpm [3416b/mi] 10cal 24/rpm
12) 0mi - 6(0/mi) 118/118bpm [INFb/mi]
13) 0.03mi - 57(30:33/mi) 116/122bpm [3544b/mi] 10cal 27/rpm
14) 0mi - 9(0/mi) 116/117bpm [INFb/mi] 1cal
15) 0.03mi - 57(30:43/mi) 114/117bpm [3501b/mi] 10cal 26/rpm
16) 0mi - 14(0/mi) 114/116bpm [INFb/mi] 1cal
17) 0.03mi - 57(30:41/mi) 114/120bpm [3499b/mi] 10cal 25/rpm
18) 0mi - 58(0/mi) 93/119bpm [INFb/mi] 3cal
19) 0.09mi - 3:03(32:42/mi) 94/112bpm [3074b/mi] 30cal 26/rpm
20) 0mi - 7(0/mi) 108/110bpm [INFb/mi]
21) 0.09mi - 3:13(34:29/mi) 101/110bpm [3484b/mi] 30cal 25/rpm
22) 0mi - 31(0/mi) 95/100bpm [INFb/mi] 2cal
23) 0.16mi - 5:05(32:45/mi) 105/111bpm [3439b/mi] 50cal 26/rpm
24) 0mi - 45(0/mi) 96/112bpm [INFb/mi] 3cal
25) 0.12mi - 4:04(32:42/mi) 86/92bpm [2812b/mi] 40cal 25/rpm
26) 0mi - 14(0/mi) 87/90bpm [INFb/mi] 1cal
27) 0.06mi - 2:02(32:45/mi) 84/89bpm [2751b/mi] 20cal 22/rpm
28) 0mi - 13(0/mi) 86/87bpm [INFb/mi] 1cal
2:01 12 2:00 18 2:19 10 1:52 27 56 21 55 6 57 9 57 14 57 58 3:03 7 3:13 31 5:05 45 4:04 14 2:02 13
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.06 |
2:29 |
2:29 |
39:58 |
88 62-97 |
3517 |
49 46-52 |
| 0.12 |
4:29 |
2:00 |
32:05 |
96 89-102 |
3080 |
46 40-52 |
| 0.19 |
6:47 |
2:19 |
37:13 |
98 95-101 |
3647 |
46 40-50 |
| 0.25 |
8:42 |
1:54 |
30:39 |
110 102-119 |
3371 |
50 40-54 |
| 0.31 |
10:28 |
1:46 |
28:32 |
116 111-119 |
3310 |
53 44-56 |
| 0.37 |
12:19 |
1:51 |
29:48 |
116 113-118 |
3457 |
50 46-60 |
| 0.43 |
14:13 |
1:54 |
30:38 |
115 114-116 |
3524 |
54 52-60 |
| 0.50 |
16:00 |
1:47 |
28:40 |
93 70-115 |
2665 |
46 46-46 |
| 0.56 |
18:05 |
2:05 |
33:24 |
96 80-109 |
3207 |
53 52-56 |
| 0.62 |
20:11 |
2:06 |
33:56 |
105 101-109 |
3562 |
49 46-50 |
| 0.68 |
22:08 |
1:57 |
31:24 |
98 95-101 |
3078 |
52 48-58 |
| 0.75 |
24:09 |
2:01 |
32:26 |
100 95-102 |
3243 |
52 50-54 |
| 0.81 |
26:12 |
2:03 |
33:01 |
107 104-108 |
3532 |
52 46-56 |
| 0.87 |
28:09 |
1:57 |
31:22 |
104 96-107 |
3262 |
50 48-54 |
| 0.93 |
30:11 |
2:02 |
32:43 |
83 81-84 |
2715 |
50 48-54 |
| 0.99 |
32:12 |
2:01 |
32:27 |
90 89-90 |
2920 |
51 46-52 |
| 1.06 |
34:15 |
2:03 |
33:04 |
84 82-87 |
2778 |
45 44-46 |
| 1.08 |
35:06 |
51 |
30:51 |
87 86-87 |
2683 |
42 42-42 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
7:13 |
29:03 |
More |
| 800m |
15:19 |
30:49 |
More |
| 1km |
19:23 |
31:12 |
More |
| Mile |
31:53 |
31:53 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
8:40 |
34:52 |
| 750m |
16:52 |
36:12 |
| 1km |
22:53 |
36:50 |
| 1500m |
35:11 |
37:45 |
| 1 mile |
37:54 |
37:54 |
| 1.9km |
45:12 |
38:17 |
| 3km |
1:13:21 |
39:21 |
| 3.8km |
1:34:14 |
39:55 |
| 5km |
2:06:04 |
40:35 |
| 10km |
4:22:50 |
42:18 |
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