F'Laps - Saturday 5th July
Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!
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Fri 17th Jan 2025 at 8:29am by MsG
Bike > General
baltic
-
Time
3:47:24
-
Miles
46.58
-
Mph
12.3
-
Pacing
0%
-
FBI
63.23
-
Cals
1466
-
BPM
129
-
%MHR
69.7
-
B/mi
630
-
Asc(m)
130
-
Hillscore
3
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Surface
Road
Notes & Comments
It was ok with the tailwind and slight cross headwind but the crosswind proper and headwind were very cold.
Decided to get train back after quick coffee at Mabel's rather than slog out the 30km home in straight headwind all the way.
Slightly remorseful as haven't done my 100k yet this month but my feet are thanking me 😸
Visited some new zones
1) 8.05km - 24:48(3:05/km) 125/155bpm [385b/km] 188cal 19.47/32.11kmph
2) 8.05km - 22:36(2:48/km) 126/141bpm [354b/km] 143cal 21.38/24.82kmph
3) 8.05km - 23:39(2:56/km) 124/143bpm [364b/km] 133cal 20.42/28.12kmph
4) 8.05km - 25:06(3:07/km) 132/150bpm [411b/km] 175cal 19.25/23.58kmph
5) 8.05km - 25:42(3:12/km) 121/140bpm [386b/km] 115cal 18.79/27.31kmph
6) 8.05km - 21:35(2:41/km) 129/143bpm [346b/km] 125cal 22.38/25.46kmph
7) 8.05km - 25:23(3:09/km) 125/170bpm [394b/km] 140cal 19.03/23.61kmph
8) 8.05km - 23:57(2:58/km) 138/160bpm [411b/km] 188cal 20.17/23.71kmph
9) 8.05km - 26:24(3:17/km) 141/169bpm [462b/km] 215cal 18.3/27.78kmph
10) 2.51km - 8:15(3:17/km) 126/158bpm [415b/km] 44cal 18.23/29.63kmph
24:48 22:36 23:39 25:06 25:42 21:35 25:23 23:57 26:24 8:15
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
2.00 |
11:50 |
11:50 +50
|
10.14 |
124 80-149 |
734 |
17/17 |
4.00 |
20:42 |
8:52 |
13.54 |
123 95-155 |
545 |
10/28 |
6.00 |
30:50 |
10:09 |
11.83 |
132 120-141 |
669 |
8/3 |
8.00 |
39:51 |
9:00 |
13.32 |
125 106-139 |
563 |
3/8 |
10.00 |
48:12 |
8:21 |
14.36 |
123 116-134 |
514 |
6/4 |
12.00 |
56:46 |
8:33 |
14.02 |
124 106-141 |
531 |
12/12 |
14.00 |
1:11:17 |
14:31 +4:26
|
8.26 |
127 74-143 |
922 |
7/6 |
16.00 |
1:20:48 |
9:31 +7
|
12.61 |
125 79-143 |
595 |
4/6 |
18.00 |
1:31:12 |
10:24 |
11.54 |
137 124-150 |
712 |
8/8 |
20.00 |
1:43:04 |
11:52 +1:36
|
10.11 |
127 90-139 |
754 |
6/7 |
22.00 |
1:53:34 |
10:30 |
11.43 |
127 99-140 |
667 |
5/4 |
24.00 |
2:05:54 |
12:20 +1:22
|
9.73 |
114 70-135 |
703 |
7/5 |
26.00 |
2:14:15 |
8:22 |
14.36 |
127 114-141 |
531 |
7/7 |
28.00 |
2:22:52 |
8:36 |
13.95 |
128 120-143 |
551 |
7/6 |
30.00 |
2:31:43 |
8:51 |
13.55 |
130 116-141 |
575 |
6/4 |
32.00 |
2:49:40 |
17:57 +7:14
|
6.69 |
123 90-170 |
1104 |
11/8 |
34.00 |
3:02:23 |
12:43 +2:51
|
9.44 |
122 86-167 |
775 |
4/8 |
36.00 |
3:12:27 |
10:05 |
11.91 |
140 121-160 |
706 |
6/8 |
38.00 |
3:22:28 |
10:01 +5
|
11.99 |
134 78-156 |
671 |
10/11 |
40.00 |
3:31:11 |
8:43 |
13.78 |
138 121-155 |
601 |
8/4 |
42.00 |
3:45:37 |
14:27 +5:03
|
8.31 |
129 84-155 |
932 |
13/10 |
44.00 |
3:57:18 |
11:41 +54
|
10.27 |
147 116-169 |
859 |
19/8 |
46.00 |
4:18:04 |
20:45 +9:04
|
5.78 |
143 77-164 |
1484 |
31/16 |
46.57 |
4:22:13 |
4:09 +1:17
|
8.30 |
106 77-119 |
766 |
1/20 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
51 |
3:25 |
More |
800m |
1:47 |
3:35 |
More |
1km |
2:18 |
3:43 |
More |
Mile |
4:01 |
4:01 |
More |
5k |
13:00 |
4:11 |
More |
5 miles |
21:15 |
4:15 |
More |
10k |
26:42 |
4:18 |
More |
10 miles |
44:45 |
4:29 |
More |
Half |
1:00:23 |
4:37 |
More |
20 miles |
1:41:15 |
5:04 |
More |
Mara |
2:11:27 |
5:01 |
More |
50k |
2:35:52 |
5:01 |
More |
40 miles |
3:28:45 |
5:13 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
44:31 |
4:27 |
20km |
56:03 |
4:31 |
15 miles |
1:08:25 |
4:34 |
20 miles |
1:32:49 |
4:38 |
40km |
1:56:51 |
4:42 |
25 miles |
1:57:35 |
4:42 |
42km |
2:03:03 |
4:43 |
50 miles |
4:05:08 |
4:54 |
56 miles |
4:36:26 |
4:56 |
100 miles |
8:31:06 |
5:07 |
112 miles |
9:36:20 |
5:09 |
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