Sat 27th Apr 2024 at 8:16am by Nellers
Swim > Pool
-
Time
47:38
-
Miles
1.30
-
per 100m
2:16
-
Cals
504
-
Cadence
57
-
Surface
Pool
Notes & Comments
Beginners speed work
1) 0.2km - 3:45(18:47/km) 48cal 27/rpm 3.2/3.32kmph
2) 0km - 19(0/km)
3) 0.05km - 55(18:26/km) 12cal 27/rpm 3.25/3.72kmph
4) 0km - 20(0/km)
5) 0.05km - 49(16:28/km) 12cal 29/rpm 3.64/4.22kmph
6) 0km - 21(0/km)
7) 0.05km - 48(15:58/km) 12cal 30/rpm 3.76/4.22kmph
8) 0km - 20(0/km)
9) 0.05km - 43(14:12/km) 12cal 34/rpm 4.23/4.84kmph
10) 0km - 20(0/km)
11) 0.1km - 1:56(19:15/km) 24cal 27/rpm 3.12/3.29kmph
12) 0km - 20(0/km)
13) 0.05km - 53(17:48/km) 12cal 29/rpm 3.37/3.5kmph
14) 0km - 21(0/km)
15) 0.05km - 55(18:10/km) 12cal 29/rpm 3.3/3.54kmph
16) 0km - 20(0/km)
17) 0.05km - 52(17:20/km) 12cal 29/rpm 3.46/4.08kmph
18) 0km - 20(0/km)
19) 0.05km - 52(17:24/km) 12cal 30/rpm 3.45/3.74kmph
20) 0km - 21(0/km)
21) 0.05km - 52(17:28/km) 12cal 27/rpm 3.43/3.63kmph
22) 0km - 21(0/km)
23) 0.05km - 52(17:11/km) 12cal 28/rpm 3.49/3.88kmph
24) 0km - 20(0/km)
25) 0.05km - 52(17:25/km) 12cal 30/rpm 3.45/3.84kmph
26) 0km - 21(0/km)
27) 0.05km - 52(17:12/km) 12cal 29/rpm 3.49/3.89kmph
28) 0km - 20(0/km)
29) 0.1km - 1:52(18:37/km) 24cal 28/rpm 3.22/3.27kmph
30) 0km - 30(0/km)
31) 0.05km - 49(16:29/km) 12cal 27/rpm 3.64/3.88kmph
32) 0km - 21(0/km)
33) 0.05km - 51(16:55/km) 12cal 30/rpm 3.55/3.65kmph
34) 0km - 20(0/km)
35) 0.05km - 51(17:04/km) 12cal 30/rpm 3.52/3.54kmph
36) 0km - 21(0/km)
37) 0.05km - 52(17:28/km) 12cal 27/rpm 3.43/3.45kmph
38) 0km - 21(0/km)
39) 0.05km - 57(19:01/km) 12cal 26/rpm 3.15/3.45kmph
40) 0km - 21(0/km)
41) 0.05km - 52(17:24/km) 12cal 29/rpm 3.45/3.56kmph
42) 0km - 21(0/km)
43) 0.05km - 50(16:36/km) 12cal 29/rpm 3.61/3.74kmph
44) 0km - 20(0/km)
45) 0.05km - 51(17:00/km) 12cal 28/rpm 3.53/3.69kmph
46) 0km - 31(0/km)
47) 0.1km - 1:42(17:04/km) 24cal 29/rpm 3.51/3.89kmph
48) 0km - 21(0/km)
49) 0.1km - 1:43(17:05/km) 24cal 29/rpm 3.51/4.12kmph
50) 0km - 20(0/km)
51) 0.1km - 1:40(16:43/km) 24cal 30/rpm 3.59/4.25kmph
52) 0km - 21(0/km)
53) 0.1km - 1:43(17:06/km) 24cal 30/rpm 3.51/4.05kmph
54) 0km - 20(0/km)
55) 0.1km - 1:55(19:11/km) 24cal 28/rpm 3.13/3.38kmph
56) 0km - 31(0/km)
57) 0.2km - 4:10(20:51/km) 48cal 26/rpm 2.88/3.25kmph
3:45 19 55 20 49 21 48 20 43 20 1:56 20 53 21 55 20 52 20 52 21 52 21 52 20 52 21 52 20 1:52 30 49 21 51 20 51 21 52 21 57 21 52 21 50 20 51 31 1:42 21 1:43 20 1:40 21 1:43 20 1:55 31 4:10
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
2:22 |
2:22 |
38:00 |
55 52-56 |
| 0.12 |
4:16 |
1:54 |
30:37 |
52 48-56 |
| 0.19 |
5:56 |
1:40 |
26:52 |
57 54-62 |
| 0.25 |
7:28 |
1:32 |
24:34 |
61 58-62 |
| 0.31 |
9:00 |
1:32 |
24:42 |
66 54-72 |
| 0.37 |
10:50 |
1:50 |
29:36 |
54 52-58 |
| 0.43 |
12:36 |
1:46 |
28:27 |
58 52-66 |
| 0.50 |
14:27 |
1:51 |
29:39 |
56 52-66 |
| 0.56 |
16:11 |
1:45 |
28:05 |
58 54-64 |
| 0.62 |
17:58 |
1:47 |
28:45 |
55 50-62 |
| 0.68 |
19:42 |
1:44 |
27:52 |
59 54-66 |
| 0.75 |
21:35 |
1:52 |
30:06 |
55 54-56 |
| 0.81 |
23:25 |
1:50 |
29:28 |
56 54-56 |
| 0.87 |
25:02 |
1:38 |
26:16 |
56 52-64 |
| 0.93 |
26:46 |
1:44 |
27:50 |
58 52-70 |
| 0.99 |
28:35 |
1:49 |
29:10 |
52 46-60 |
| 1.06 |
30:21 |
1:46 |
28:33 |
56 46-64 |
| 1.12 |
32:04 |
1:43 |
27:35 |
54 52-58 |
| 1.18 |
33:47 |
1:43 |
27:38 |
58 54-64 |
| 1.24 |
35:30 |
1:43 |
27:41 |
57 52-60 |
| 1.30 |
37:09 |
1:39 |
26:28 |
59 54-60 |
| 1.37 |
38:43 |
1:34 |
25:06 |
64 62-70 |
| 1.43 |
40:24 |
1:41 |
27:10 |
61 56-64 |
| 1.49 |
42:14 |
1:50 |
29:36 |
59 54-64 |
| 1.55 |
44:17 |
2:03 |
33:01 |
51 42-54 |
| 1.62 |
46:19 |
2:02 |
32:44 |
56 52-58 |
| 1.66 |
47:38 |
1:18 |
30:53 |
51 48-54 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
6:33 |
26:22 |
More |
| 800m |
13:37 |
27:24 |
More |
| 1km |
16:59 |
27:20 |
More |
| Mile |
27:52 |
27:52 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
7:27 |
29:58 |
| 750m |
15:05 |
32:22 |
| 1km |
20:49 |
33:30 |
| 1500m |
32:48 |
35:11 |
| 1 mile |
35:30 |
35:30 |
| 1.9km |
42:45 |
36:13 |
| 3km |
1:11:21 |
38:17 |
| 3.8km |
1:33:01 |
39:24 |
| 5km |
2:06:32 |
40:44 |
| 10km |
4:35:18 |
44:18 |
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