Mon 15th Jan 2018 at 8:00pm by larkim

Bike > Turbo Trainer

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Time
45:16
Miles
12.15
Mph
16.1
FBI
67.14
Cals
441
Cadence
88
BPM
133
%MHR
72.7
B/mi
496
Asc(m)
42
Surface
Road

Notes & Comments

10 min warm up, 10 x 15s sprint with 2:45 recoveries, 5 min recovery

Split Summary
===
1) 5m - 18:14(3:39/m) 121/156bpm 153cal 83/127rpm 16.46/35.02mph
2) 5m - 18:53(3:47/m) 139/156bpm 204cal 87/121rpm 15.89/31.37mph
3) 2.15m - 8:10(3:48/m) 141/158bpm 84cal 89/106rpm 15.79/34.4mph

18:14 18:53 8:10

Pace

84%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	1:56	1:56	15.57	99 86-107	382	79 66-86
1.00	3:49	1:53	15.90	106 104-109	400	86 83-87
1.50	5:40	1:51	16.18	110 107-114	408	87 85-92
2.00	7:32	1:52	16.03	112 109-114	419	87 83-88
2.50	9:25	1:53	15.96	116 112-120	436	86 82-89
3.00	10:58	1:33	19.44	137 116-154	423	96 75-116
3.50	12:56	1:58	15.21	128 122-138	505	80 69-83
4.00	14:41	1:45	17.21	138 126-152	481	81 65-107
4.50	16:18	1:38	18.45	131 125-146	426	93 81-110
5.00	18:14	1:56	15.51	143 133-153	553	83 79-91
5.50	19:59	1:45	17.22	142 131-154	495	94 79-120
6.00	22:00	2:01	14.84	133 129-143	538	85 80-107
6.50	23:57	1:57	15.40	142 134-151	553	89 77-116
7.00	25:42	1:45	17.06	139 130-152	489	95 83-117
7.50	27:45	2:03	14.68	137 131-149	560	86 82-87
8.00	29:33	1:47	16.75	144 134-153	516	92 81-119
8.50	31:16	1:44	17.35	137 134-146	474	98 85-119
9.00	33:19	2:03	14.65	144 134-155	590	85 76-89
9.50	35:05	1:46	16.92	144 133-155	511	95 79-119
10.00	37:06	2:01	14.89	137 134-145	552	88 82-101
10.50	38:51	1:45	17.22	148 138-158	516	87 70-106
11.00	40:46	1:55	15.63	141 137-144	541	89 86-92
11.50	42:46	2:00	15.03	138 135-141	551	91 83-99
12.00	44:41	1:55	15.59	138 137-139	531	93 90-96
12.14	45:16	35	15.04	138 137-139	550	92 87-96

Heart

133/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

88 (120 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	33	2:14	More
800m	1:28	2:57	More
1km	1:56	3:07	More
Mile	3:17	3:17	More
5k	10:53	3:30	More
5 miles	17:59	3:36	More
10k	22:37	3:38	More
10 miles	36:48	3:41	More

Predictions

Dist	Time	Per Mile
10 miles	36:39	3:40
20km	46:23	3:44
15 miles	56:53	3:48
20 miles	1:17:43	3:53
40km	1:38:22	3:57
25 miles	1:38:59	3:58
42km	1:43:42	3:58
50 miles	3:29:53	4:12
56 miles	3:57:20	4:14
100 miles	7:25:02	4:27
112 miles	8:23:14	4:30

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