Sat 22nd Nov 2014 at 6:00am by bigfatjoe

Bike > Road Biking

  • Time
    3:29:24
  • Miles
    56.05
  • Mph
    16.1
  • FBI
    61.94
  • Cals
    4902
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

2 comments
Cycle out to a West Head and back via Akuna Bay. Lots of hills and 20 minutes quicker than when I did it in May. Very pleased. A good run out before next weekend:-)

Split Summary
===
1) 5km - 11:54(2:23/km) 258cal 7.01/11.67/hr
2) 5km - 10:42(2:08/km) 281cal 7.78/11.39/hr
3) 5km - 11:51(2:22/km) 315cal 7.03/13.38/hr
4) 5km - 10:11(2:02/km) 263cal 8.18/18.32/hr
5) 5km - 10:38(2:08/km) 256cal 7.83/14.45/hr
6) 5km - 9:31(1:54/km) 254cal 8.76/16.76/hr
7) 5km - 12:27(2:29/km) 290cal 6.69/16.66/hr
8) 5km - 10:55(2:11/km) 264cal 7.63/16.15/hr
9) 5km - 12:55(2:35/km) 317cal 6.46/20.05/hr
10) 5km - 12:10(2:26/km) 289cal 6.85/14.69/
11) 5km - 12:09(2:26/km) 267cal 6.86/15.26/
12) 5km - 9:24(1:53/km) 205cal 8.87/14.54/hr
13) 5km - 16:29(3:18/km) 360cal 5.06/14.02/h
14) 5km - 13:31(2:42/km) 260cal 6.17/10.99/h
15) 5km - 10:07(2:01/km) 269cal 8.23/15.21/h
16) 5km - 11:03(2:13/km) 236cal 7.54/15.38/h
17) 5km - 10:36(2:07/km) 257cal 7.86/17.97/h
18) 5km - 12:17(2:27/km) 251cal 6.79/13.72/h
19) 0.2km - 33(2:40/km) 10cal 6.27/8.39/hr
11:54 10:42 11:51 10:11 10:38 9:31 12:27 10:55 12:55 12:10 12:09 9:24 16:29 13:31 10:07 11:03 10:36 12:17 33
Cheg
Cracking ride. Good confidence builder heading into the race. This was on the speed machine?
bigfatjoe
It was on the road bike due to the hills and the technical course. It will be the speed machine next Sunday... We will see what it (and I) can really do!

Pace

11% 7% 14% 24% 34% 9%

Splits

Miles Miles Time Time Split Split Mph Mph
2.00 15:54 15:54 7.55
4.00 22:44 6:50 17.54
6.00 29:57 7:13 16.62
8.00 37:30 7:32 15.92
10.00 44:39 7:09 16.78
12.00 51:14 6:35 18.24
14.00 58:23 7:09 16.77
16.00 1:04:19 5:56 20.21
18.00 1:08:59 4:40 25.73
20.00 1:19:46 10:47 11.12
22.00 1:27:09 7:23 16.27
24.00 1:32:56 5:47 20.76
26.00 1:40:41 7:46 15.45
28.00 1:51:51 11:10 10.75
30.00 1:58:46 6:54 17.38
32.00 2:07:05 8:20 14.40
34.00 2:15:36 8:30 14.10
36.00 2:20:07 4:31 26.59
38.00 2:27:54 7:47 15.42
40.00 2:40:54 13:01 9.22
42.00 2:50:26 9:31 12.60
44.00 2:58:57 8:31 14.09
46.00 3:05:34 6:37 18.12
48.00 3:12:07 6:33 18.31
50.00 3:18:46 6:38 18.07
52.00 3:26:06 7:20 16.37
54.00 3:33:50 7:45 15.50
56.00 3:42:24 8:34 14.02
56.05 3:42:36 12 14.23

Benchmarks

Distance Time Mins/mi Fastest
400m 21 1:26 More
800m 51 1:42 More
1km 1:05 1:44 More
Mile 1:56 1:56 More
5k 7:25 2:23 More
5 miles 14:05 2:49 More
10k 18:22 2:57 More
10 miles 31:02 3:06 More
Half 42:41 3:15 More
20 miles 1:09:13 3:28 More
Mara 1:35:18 3:38 More
50k 1:53:45 3:40 More
40 miles 2:32:22 3:49 More
75k 2:57:45 3:49 More
50 miles 3:09:14 3:47 More

Predictions

Dist Time Per Mile
10 miles 33:41 3:22
20km 42:25 3:25
15 miles 51:47 3:27
20 miles 1:10:14 3:31
40km 1:28:26 3:33
25 miles 1:28:59 3:34
42km 1:33:08 3:34
50 miles 3:05:31 3:43
56 miles 3:29:12 3:44
100 miles 6:26:48 3:52
112 miles 7:16:10 3:54
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