Thu 22nd Feb 2018 at 5:00pm by MsG
Bike > wattbike
-
Time
1:21:52
-
Miles
24.87
-
Mph
18.2
-
FBI
86.87
-
Cals
557
-
Watts
118
-
Cadence
82
-
BPM
142
-
%MHR
76.9
-
B/mi
468
-
Asc(m)
42
-
Surface
Road
Notes & Comments
5 x 90sec z5 efforts, 3:30 recovery, 5 mins easy then repeat
10 mins w/u and c/d
Split Summary
===
1) 2.92m - 10:00(3:26/m) 124/140bpm 58cal 79/86rpm 97/160W 17.51/20.76mph
2) 0.6m - 1:30(2:30/m) 156/162bpm 19cal 89/98rpm 214/302W 23.92/27.18mph
3) 1.09m - 3:30(3:13/m) 144/163bpm 24cal 81/90rpm 121/215W 18.68/24.83mph
4) 0.59m - 1:30(2:32/m) 160/168bpm 18cal 89/92rpm 208/246W 23.7/25.19mph
5) 1.05m - 3:30(3:20/m) 146/168bpm 23cal 84/88rpm 112/201W 17.97/23.32mph
6) 0.57m - 1:30(2:39/m) 161/167bpm 17cal 89/92rpm 201/258W 22.65/25.76mph
7) 1.07m - 3:30(3:17/m) 147/168bpm 23cal 84/90rpm 113/204W 18.29/23.31mph
8) 0.53m - 1:30(2:50/m) 160/168bpm 16cal 90/92rpm 198/231W 21.19/24.21mph
9) 1.08m - 3:30(3:14/m) 147/168bpm 23cal 84/90rpm 112/207W 18.57/22.8mph
10) 0.55m - 1:30(2:45/m) 161/171bpm 16cal 94/98rpm 198/263W 21.8/26.04mph
11) 1.04m - 3:30(3:22/m) 147/172bpm 22cal 83/95rpm 109/207W 17.84/23.31mph
12) 1.42m - 5:00(3:32/m) 134/139bpm 27cal 78/87rpm 93/144W 16.99/19.85mph
13) 0.58m - 1:30(2:35/m) 160/171bpm 17cal 92/98rpm 202/266W 23.17/25.28mph
14) 1.03m - 3:30(3:25/m) 144/171bpm 20cal 82/91rpm 104/192W 17.6/23.02mph
15) 0.57m - 1:30(2:37/m) 162/172bpm 17cal 90/94rpm 198/228W 22.99/24.71mph
16) 1.03m - 3:30(3:25/m) 147/172bpm 21cal 81/90rpm 104/192W 17.58/22.76mph
17) 0.57m - 1:30(2:37/m) 165/174bpm 17cal 94/97rpm 198/264W 22.99/25.72mph
18) 0.97m - 3:30(3:36/m) 147/174bpm 20cal 80/92rpm 103/184W 16.7/22.69mph
19) 0.54m - 1:30(2:46/m) 164/173bpm 16cal 92/94rpm 193/246W 21.74/25.05mph
20) 0.96m - 3:30(3:38/m) 146/173bpm 19cal 80/91rpm 100/180W 16.53/22.27mph
21) 0.56m - 1:30(2:40/m) 164/176bpm 17cal 92/98rpm 194/236W 22.49/24.32mph
22) 0.96m - 3:30(3:39/m) 145/175bpm 20cal 79/91rpm 98/208W 16.44/22.88mph
23) 2.65m - 10:00(3:46/m) 131/140bpm 50cal 75/85rpm 84/138W 15.9/18.89mph
24) 1.94m - 6:52(3:32/m) 133/139bpm 37cal 78/82rpm 92/126W 16.99/19.61mph
10:00 1:30 3:30 1:30 3:30 1:30 3:30 1:30 3:30 1:30 3:30 5:00 1:30 3:30 1:30 3:30 1:30 3:30 1:30 3:30 1:30 3:30 10:00 6:52
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
1.00 |
3:22 |
3:22 |
17.83 |
121 107-126 |
407 |
80 65-86 |
101 36-160 |
2.00 |
6:55 |
3:33 |
16.92 |
124 118-129 |
440 |
78 29-82 |
94 8-124 |
3.00 |
10:12 |
3:17 |
18.27 |
127 116-151 |
417 |
80 76-98 |
106 78-302 |
4.00 |
13:04 |
2:52 |
20.92 |
152 140-163 |
436 |
84 36-95 |
161 21-283 |
5.00 |
16:00 |
2:56 |
20.44 |
146 137-164 |
429 |
84 79-92 |
152 107-246 |
6.00 |
19:13 |
3:13 |
18.67 |
150 140-168 |
482 |
84 42-91 |
125 13-222 |
7.00 |
22:10 |
2:58 |
20.27 |
155 138-168 |
459 |
85 35-92 |
154 19-258 |
8.00 |
25:19 |
3:09 |
19.10 |
145 142-156 |
456 |
87 76-91 |
126 75-231 |
9.00 |
28:26 |
3:08 |
19.20 |
155 140-168 |
484 |
86 46-92 |
142 19-222 |
10.00 |
31:25 |
2:59 |
20.11 |
151 140-170 |
450 |
89 77-98 |
152 71-263 |
11.00 |
34:46 |
3:21 |
17.93 |
148 140-172 |
495 |
84 48-95 |
112 26-227 |
12.00 |
38:15 |
3:29 |
17.23 |
133 127-141 |
463 |
79 33-87 |
96 14-144 |
13.00 |
41:20 |
3:05 |
19.50 |
145 131-171 |
446 |
84 33-98 |
138 12-266 |
14.00 |
44:42 |
3:22 |
17.84 |
146 135-171 |
491 |
82 71-94 |
109 39-215 |
15.00 |
47:43 |
3:01 |
19.86 |
157 138-172 |
474 |
85 67-94 |
148 51-228 |
16.00 |
50:47 |
3:04 |
19.52 |
146 138-168 |
449 |
86 34-97 |
131 15-264 |
17.00 |
54:14 |
3:27 |
17.41 |
154 139-174 |
531 |
82 28-95 |
120 12-223 |
18.00 |
57:27 |
3:12 |
18.71 |
156 138-173 |
500 |
85 31-94 |
144 23-246 |
19.00 |
1:00:39 |
3:13 |
18.69 |
145 137-164 |
466 |
84 58-98 |
123 63-236 |
20.00 |
1:04:06 |
3:26 |
17.44 |
153 136-176 |
526 |
81 28-92 |
121 9-212 |
21.00 |
1:07:49 |
3:44 |
16.09 |
133 125-141 |
496 |
76 34-85 |
87 5-132 |
22.00 |
1:11:26 |
3:37 |
16.59 |
132 126-136 |
477 |
76 31-80 |
87 15-126 |
23.00 |
1:16:33 |
5:06 |
11.76 |
130 119-136 |
663 |
76 43-81 |
88 2-138 |
24.00 |
1:20:07 |
3:35 |
16.76 |
133 124-139 |
476 |
77 36-82 |
89 17-126 |
24.87 |
1:23:07 |
3:00 |
17.37 |
134 132-136 |
463 |
80 45-82 |
97 20-126 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
36 |
2:26 |
More |
800m |
1:14 |
2:30 |
More |
1km |
1:34 |
2:31 |
More |
Mile |
2:45 |
2:45 |
More |
5k |
9:13 |
2:58 |
More |
5 miles |
15:06 |
3:01 |
More |
10k |
18:52 |
3:02 |
More |
10 miles |
31:07 |
3:07 |
More |
Half |
40:50 |
3:07 |
More |
20 miles |
1:04:04 |
3:12 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
31:10 |
3:07 |
20km |
39:14 |
3:09 |
15 miles |
47:54 |
3:12 |
20 miles |
1:04:59 |
3:15 |
40km |
1:21:49 |
3:18 |
25 miles |
1:22:19 |
3:18 |
42km |
1:26:09 |
3:18 |
50 miles |
2:51:38 |
3:26 |
56 miles |
3:13:32 |
3:27 |
100 miles |
5:57:50 |
3:35 |
112 miles |
6:43:31 |
3:36 |
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