Mon 30th Jan 2017 at 7:00pm by Winded

Bike > Turbo Trainer

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Time
30:02
Miles
6.14
Mph
12.3
Cals
403
Cadence
65
BPM
143
%MHR
79.4
B/mi
699
Asc(m)
42
Surface
Road

Notes & Comments

Standing intervals, HR stayed high between interval 3 and 4 - wrong recovery gear?

5x 2 minute standing at 50rpm in highest gear- the rest recover pace.

Split Summary
===
1) 5m - 24:56(4:59/m) 138/187bpm 328cal 64/89rpm 12.03/19.75mph
2) 1.14m - 5:06(4:27/m) 146/166bpm 75cal 68/98rpm 13.47/20.5mph

24:56 5:06

Pace

31%

29%

37%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	1:55	1:55	7.81	108 101-119	830	67 59-77
0.50	3:20	1:25	10.65	112 108-117	631	69 66-72
0.75	4:46	1:27	10.38	115 108-124	665	66 64-69
1.00	6:00	1:13	12.31	120 111-131	585	52 44-70
1.25	6:59	59	15.22	144 132-151	568	48 45-50
1.50	8:19	1:20	11.23	139 129-148	743	60 45-73
1.75	9:40	1:21	11.05	123 117-126	668	71 65-75
2.00	10:54	1:13	12.27	121 115-133	592	53 32-74
2.25	11:50	57	15.89	145 135-154	548	49 47-49
2.50	13:10	1:20	11.25	158 150-163	843	63 49-74
2.75	14:33	1:22	10.96	144 127-168	788	78 67-83
3.00	15:45	1:12	12.44	127 124-132	612	66 46-85
3.25	16:42	57	15.83	143 134-150	542	49 46-51
3.50	17:49	1:08	13.29	154 148-159	695	59 34-74
3.75	19:09	1:20	11.25	160 150-176	853	82 77-89
4.00	20:30	1:21	11.10	172 157-184	930	80 69-86
4.25	21:33	1:02	14.46	164 138-187	681	52 42-79
4.50	22:27	55	16.46	165 158-174	601	51 49-52
4.75	23:49	1:21	11.09	158 141-168	855	62 50-77
5.00	25:10	1:22	11.01	133 129-139	725	79 70-84
5.25	26:10	59	15.15	140 129-151	555	50 44-52
5.50	27:03	53	16.97	145 141-149	513	54 51-59
5.75	28:20	1:17	11.70	158 150-166	810	67 54-81
6.00	29:33	1:14	12.21	144 140-150	707	88 79-97
6.12	30:09	36	11.98	138 137-140	691	80 77-81

Heart

143/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

65 (97 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	50	3:23	More
800m	1:44	3:29	More
1km	2:21	3:47	More
Mile	4:22	4:22	More
5k	14:15	4:35	More
5 miles	23:29	4:42	More

Predictions

Dist	Time	Per Mile
10 miles	50:45	5:05
20km	1:04:07	5:10
15 miles	1:18:30	5:14
20 miles	1:46:58	5:21
40km	2:15:09	5:26
25 miles	2:16:00	5:26
42km	2:22:26	5:27
50 miles	4:46:38	5:44
56 miles	5:23:47	5:47
100 miles	10:04:08	6:02
112 miles	11:22:27	6:06

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