Wed 6th Jul 2016 at 7:00pm by Nellers
Bike > Warm Down
- Good
- warm
-
Time
25:50
-
Miles
6.85
-
Mph
15.9
-
FBI
66.86
-
Cals
288
-
Cadence
57
-
BPM
129
-
%MHR
71.1
-
B/mi
485
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 3:28(3:28/m) 126/145bpm 37cal 17.29/24mph
2) 1m - 4:12(4:12/m) 128/146bpm 49cal 14.29/18.87mph
3) 1m - 4:19(4:19/m) 140/146bpm 58cal 13.88/17.93mph
4) 1m - 2:57(2:57/m) 120/134bpm 25cal 20.31/25.3mph
5) 1m - 3:49(3:49/m) 132/140bpm 45cal 15.72/24.4mph
6) 1m - 3:39(3:39/m) 133/144bpm 44cal 16.44/19.12mph
7) 0.85m - 3:26(4:01/m) 124/141bpm 30cal 14.96/23.59mph
3:28 4:12 4:19 2:57 3:49 3:39 3:26
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
1:15 |
1:15 |
11.98 |
141 135-144 |
706 |
62 53-66 |
0.50 |
1:53 |
38 |
23.62 |
121 111-134 |
307 |
54 51-63 |
0.75 |
2:34 |
41 |
22.09 |
111 107-114 |
301 |
58 57-60 |
1.00 |
3:28 |
54 |
16.75 |
121 108-129 |
433 |
62 60-79 |
1.25 |
4:18 |
51 |
17.80 |
130 129-132 |
438 |
57 42-79 |
1.50 |
5:52 |
1:34 |
9.61 |
121 115-130 |
756 |
61 59-61 |
1.75 |
6:40 |
48 |
18.76 |
127 123-133 |
406 |
59 59-59 |
2.00 |
7:40 |
1:00 |
15.06 |
142 134-146 |
566 |
49 16-59 |
2.25 |
8:28 |
48 |
18.64 |
141 136-145 |
454 |
42 16-67 |
2.50 |
9:27 |
59 |
15.37 |
138 136-139 |
539 |
62 54-74 |
2.75 |
10:47 |
1:20 |
11.20 |
143 140-146 |
766 |
62 58-78 |
3.00 |
11:58 |
1:11 |
12.63 |
138 132-145 |
656 |
59 46-69 |
3.25 |
12:45 |
47 |
19.31 |
120 110-130 |
373 |
59 59-59 |
3.50 |
13:34 |
49 |
18.31 |
116 109-124 |
380 |
59 59-59 |
3.75 |
14:20 |
46 |
19.51 |
128 123-134 |
394 |
55 50-59 |
4.00 |
14:57 |
37 |
24.61 |
115 112-121 |
280 |
54 45-59 |
4.25 |
15:46 |
49 |
18.30 |
125 119-130 |
410 |
60 59-61 |
4.50 |
16:49 |
1:03 |
14.22 |
133 130-138 |
561 |
84 57-118 |
4.75 |
17:46 |
57 |
15.79 |
137 131-140 |
521 |
59 57-59 |
5.00 |
18:45 |
59 |
15.28 |
132 129-134 |
518 |
60 59-74 |
5.25 |
19:40 |
55 |
16.27 |
131 129-134 |
483 |
58 19-62 |
5.50 |
20:29 |
48 |
18.58 |
130 129-132 |
420 |
54 19-72 |
5.75 |
21:19 |
51 |
17.79 |
130 128-133 |
438 |
36 15-61 |
6.00 |
22:24 |
1:05 |
13.90 |
139 133-144 |
600 |
47 40-61 |
6.25 |
23:23 |
59 |
15.19 |
137 135-141 |
541 |
60 59-62 |
6.50 |
24:43 |
1:20 |
11.24 |
123 119-132 |
656 |
58 45-59 |
6.75 |
25:30 |
46 |
19.45 |
111 104-119 |
342 |
61 54-76 |
6.85 |
25:50 |
20 |
18.08 |
116 112-121 |
385 |
42 16-54 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
35 |
2:21 |
More |
800m |
1:18 |
2:37 |
More |
1km |
1:42 |
2:44 |
More |
Mile |
2:56 |
2:56 |
More |
5k |
10:51 |
3:29 |
More |
5 miles |
18:22 |
3:40 |
More |
10k |
23:04 |
3:43 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
39:29 |
3:57 |
20km |
50:23 |
4:03 |
15 miles |
1:02:13 |
4:09 |
20 miles |
1:25:54 |
4:18 |
40km |
1:49:37 |
4:25 |
25 miles |
1:50:20 |
4:25 |
42km |
1:55:46 |
4:26 |
50 miles |
4:00:02 |
4:48 |
56 miles |
4:32:33 |
4:52 |
100 miles |
8:42:12 |
5:13 |
112 miles |
9:52:58 |
5:18 |
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