Sun 15th Feb 2015 at 5:00am by bigfatjoe
Bike > Time Trial
-
Time
4:41:47
-
Miles
93.21
-
Mph
19.8
-
FBI
76.56
-
Cals
6272
-
Asc(m)
42
-
Surface
Road
Notes & Comments
3 comments
This is the total cycle for the day - i made it to just dead on 150km (with a little extra round the block to finish!
The first 16km were on my own cycling up to St Ives were I met the guy who owns the bike shop where I bought my bike - Ben (a 9 and a bit Ironman.
I went to the shop yesterday to get my road bike serviced and he suggested we go for a ride today and he would get me doing 35kph along the M2 motorway cycle path. We did two laps of that and if you have a look at the splits we averaged over 36kph for the 80km along there.
I then went back to St Ives where he went off to work (to fix my road bike) and I went up and did an extra 30km loop and then the cycle home.
All in all it went really well - I could have planned my nutrition a little better and also the last 50km involved a lot more hills than the Ironman course will!
A great morning out on the bike and it makes me feel really good about my chances for a good time at Melbourne:-)
Split Summary
===
1) 5km - 12:34(2:31/km) 237cal 6.63/11.1/hr
2) 5km - 10:14(2:03/km) 264cal 8.15/12.28/hr
3) 5km - 12:32(2:30/km) 297cal 6.65/12.16/hr
4) 1.01km - 2:00(1:58/km) 45cal 8.46/10.22/hr
Split Summary
===
1) 5km - 7:42(1:32/km) 216cal 10.82/18.85/hr
2) 5km - 8:16(1:39/km) 250cal 10.08/16.56/hr
3) 5km - 8:34(1:43/km) 230cal 9.73/13.46/hr
4) 5km - 7:58(1:36/km) 225cal 10.46/16.17/hr
5) 5km - 6:57(1:23/km) 216cal 11.99/16.04/hr
6) 5km - 8:53(1:47/km) 247cal 9.39/15.32/hr
7) 5km - 9:15(1:51/km) 255cal 9.01/13.93/hr
8) 5km - 6:58(1:24/km) 189cal 11.95/15.04/hr
9) 5km - 8:36(1:43/km) 235cal 9.69/14.04/hr
10) 5km - 9:12(1:50/km) 213cal 9.06/12.68/hr
11) 5km - 8:24(1:41/km) 233cal 9.91/16.04/hr
12) 5km - 7:07(1:25/km) 209cal 11.71/16.36/hr
13) 5km - 9:47(1:57/km) 239cal 8.52/13.44/hr
14) 5km - 9:38(1:56/km) 261cal 8.23/13.87/hr
15) 5km - 7:18(1:28/km) 194cal 11.42/14.27/hr
16) 5km - 9:13(1:17/km) 259cal 8.58/15.73/hr
17) 5km - 11:49(2:22/km) 305cal 6.03/15.65/hr
18) 5km - 10:19(2:04/km) 238cal 7.71/18.2/hr
19) 5km - 10:46(2:09/km) 241cal 7.74/12.9/hr
20) 5km - 9:43(1:57/km) 262cal 8.57/16.03/hr
21) 5km - 10:14(2:03/km) 252cal 7.42/13.09/hr
22) 5km - 10:19(2:04/km) 239cal 7.7/12.12/hr
23) 5km - 8:28(1:42/km) 241cal 9.84/16.98/hr
24) 5km - 9:07(1:49/km) 232cal 9.14/18.86/hr
25) 5km - 10:33(2:07/km) 259cal 7.21/15.48/hr
26) 5km - 10:37(2:07/km) 266cal 7.5/12.69/hr
27) 4km - 8:43(2:11/km) 226cal 8.43/13.52/hr
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
| 5.00 |
12:49 |
12:49 |
23.41 |
| 10.00 |
26:54 |
14:05 |
21.30 |
| 15.00 |
38:14 |
11:20 |
26.46 |
| 20.00 |
52:18 |
14:04 |
21.34 |
| 25.00 |
1:04:49 |
12:31 |
23.96 |
| 30.00 |
1:19:08 |
14:18 |
20.97 |
| 35.00 |
1:32:34 |
13:26 |
22.33 |
| 40.00 |
1:46:36 |
14:02 |
21.37 |
| 45.00 |
2:01:04 |
14:28 |
20.74 |
| 50.00 |
2:30:43 |
29:39 |
10.12 |
| 55.00 |
2:50:47 |
20:04 |
14.95 |
| 60.00 |
3:08:24 |
17:37 |
17.04 |
| 65.00 |
3:31:52 |
23:29 |
12.78 |
| 70.00 |
3:54:55 |
23:02 |
13.02 |
| 75.00 |
4:09:56 |
15:01 |
19.98 |
| 80.00 |
4:29:05 |
19:10 |
15.65 |
| 81.47 |
4:33:34 |
4:29 |
19.76 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
23 |
1:31 |
More |
| 800m |
47 |
1:34 |
More |
| 1km |
59 |
1:35 |
More |
| Mile |
1:46 |
1:46 |
More |
| 5k |
6:42 |
2:09 |
More |
| 5 miles |
11:17 |
2:15 |
More |
| 10k |
14:54 |
2:24 |
More |
| 10 miles |
26:12 |
2:37 |
More |
| Half |
42:06 |
3:13 |
More |
| 20 miles |
1:17:47 |
3:53 |
More |
| Mara |
1:41:03 |
3:51 |
More |
| 50k |
2:00:52 |
3:53 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 10 miles |
26:26 |
2:39 |
| 20km |
33:17 |
2:41 |
| 15 miles |
40:38 |
2:43 |
| 20 miles |
55:08 |
2:45 |
| 40km |
1:09:25 |
2:48 |
| 25 miles |
1:09:50 |
2:48 |
| 42km |
1:13:06 |
2:48 |
| 50 miles |
2:25:37 |
2:55 |
| 56 miles |
2:44:12 |
2:56 |
| 100 miles |
5:03:35 |
3:02 |
| 112 miles |
5:42:20 |
3:03 |
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Awesome ride. The speed along the Motorway cycle path is just amazing.
Top work Joe. Back on the bike in style after your holiday.
Cheers guys. I was very happy with the ride. Hopefully at some point you will get to see me ride that bike in the flesh (Ironman UK perhaps?!)