Sun 4th Mar 2018 at 12:00pm by MsG
Bike > wattbike
-
Time
1:20:50
-
Miles
24.90
-
Mph
18.5
-
FBI
88.09
-
Cals
583
-
Watts
126
-
Cadence
83
-
BPM
145
-
%MHR
78.4
-
B/mi
471
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2 sets of 5 reps 2 mins @ z5 with 3 min z2 recoveries
Split Summary
===
1) 2.96m - 10:00(3:23/m) 123/144bpm 59cal 79/83rpm 100/188W 17.77/24.38mph
2) 0.78m - 2:00(2:35/m) 161/168bpm 25cal 93/97rpm 217/280W 23.28/26.33mph
3) 0.85m - 3:00(3:33/m) 138/167bpm 17cal 80/92rpm 102/222W 16.94/23.58mph
4) 0.74m - 2:00(2:41/m) 157/167bpm 22cal 90/92rpm 199/231W 22.32/24.46mph
5) 0.9m - 3:00(3:20/m) 142/167bpm 19cal 81/88rpm 106/179W 18.04/22.49mph
6) 0.75m - 2:00(2:40/m) 159/170bpm 23cal 91/95rpm 199/240W 22.45/24.64mph
7) 0.91m - 3:00(3:17/m) 144/170bpm 19cal 81/91rpm 107/207W 18.27/23.28mph
8) 0.79m - 2:00(2:32/m) 165/174bpm 24cal 98/103rpm 207/260W 23.69/26.19mph
9) 0.82m - 3:00(3:39/m) 145/174bpm 17cal 80/97rpm 102/191W 16.43/22.55mph
10) 0.77m - 2:00(2:36/m) 164/176bpm 23cal 95/98rpm 202/244W 23.12/24.97mph
11) 0.92m - 3:00(3:16/m) 148/175bpm 19cal 83/94rpm 112/189W 18.37/21.64mph
12) 1.33m - 5:00(3:46/m) 133/142bpm 26cal 76/86rpm 91/133W 15.96/19.14mph
13) 0.76m - 2:00(2:38/m) 162/173bpm 23cal 96/98rpm 202/263W 22.83/25.69mph
14) 0.8m - 3:00(3:45/m) 145/173bpm 16cal 78/95rpm 95/193W 15.99/23.5mph
15) 0.78m - 2:00(2:33/m) 165/175bpm 24cal 95/100rpm 206/268W 23.47/25.83mph
16) 0.76m - 3:00(3:57/m) 144/176bpm 14cal 75/94rpm 88/192W 15.19/22.73mph
17) 0.74m - 2:00(2:42/m) 162/175bpm 22cal 94/97rpm 198/237W 22.17/24.84mph
18) 0.81m - 3:00(3:43/m) 147/176bpm 17cal 79/92rpm 99/200W 16.15/22.41mph
19) 0.74m - 2:00(2:41/m) 165/174bpm 22cal 94/97rpm 193/234W 22.32/24.8mph
20) 0.81m - 3:00(3:43/m) 147/174bpm 16cal 76/95rpm 93/208W 16.12/23.28mph
21) 0.74m - 2:00(2:42/m) 165/176bpm 21cal 93/97rpm 191/226W 22.26/24.8mph
22) 0.83m - 3:00(3:36/m) 148/177bpm 17cal 78/95rpm 97/199W 16.63/22.69mph
23) 2.77m - 10:00(3:37/m) 136/146bpm 56cal 78/86rpm 96/150W 16.61/19.93mph
24) 1.84m - 5:50(3:11/m) 149/158bpm 42cal 86/120rpm 121/293W 18.89/26.92mph
10:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 5:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 10:00 5:50
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
1.00 |
3:20 |
3:20 |
18.04 |
122 106-127 |
406 |
79 68-82 |
100 42-135 |
2.00 |
6:39 |
3:20 |
18.04 |
124 120-129 |
412 |
79 75-82 |
100 67-129 |
3.00 |
10:28 |
3:49 |
15.73 |
124 106-147 |
473 |
79 42-97 |
105 26-280 |
4.00 |
13:13 |
2:45 |
21.86 |
159 142-168 |
436 |
90 78-97 |
184 85-256 |
5.00 |
16:28 |
3:16 |
18.39 |
138 124-161 |
450 |
83 70-92 |
135 45-231 |
6.00 |
19:39 |
3:11 |
18.87 |
150 134-167 |
477 |
83 48-91 |
128 34-231 |
7.00 |
22:26 |
2:47 |
21.53 |
153 132-170 |
426 |
90 81-95 |
176 105-240 |
8.00 |
25:39 |
3:12 |
18.73 |
143 134-170 |
458 |
83 50-103 |
115 29-260 |
9.00 |
28:35 |
2:57 |
20.37 |
162 140-174 |
477 |
90 43-102 |
163 16-230 |
10.00 |
31:40 |
3:05 |
19.47 |
147 136-170 |
453 |
88 71-98 |
148 62-244 |
11.00 |
34:45 |
3:05 |
19.46 |
155 142-176 |
478 |
86 70-98 |
130 46-229 |
12.00 |
38:27 |
3:42 |
16.23 |
134 125-144 |
495 |
78 27-88 |
95 6-141 |
13.00 |
41:38 |
3:11 |
18.82 |
142 129-169 |
453 |
84 25-98 |
137 9-263 |
14.00 |
45:06 |
3:28 |
17.32 |
151 133-173 |
523 |
81 25-97 |
117 10-214 |
15.00 |
47:54 |
2:48 |
21.38 |
163 137-176 |
457 |
90 34-100 |
173 33-268 |
16.00 |
51:20 |
3:26 |
17.51 |
143 131-166 |
490 |
81 32-97 |
122 28-237 |
17.00 |
54:48 |
3:28 |
17.30 |
154 135-176 |
534 |
83 49-97 |
125 6-237 |
18.00 |
57:44 |
2:56 |
20.51 |
161 139-174 |
471 |
90 31-97 |
164 15-234 |
19.00 |
1:01:10 |
3:27 |
17.43 |
146 135-164 |
503 |
80 20-95 |
114 23-226 |
20.00 |
1:04:23 |
3:13 |
18.66 |
159 140-177 |
511 |
83 30-97 |
132 18-218 |
21.00 |
1:08:01 |
3:38 |
16.49 |
135 128-142 |
491 |
78 20-86 |
96 10-150 |
22.00 |
1:11:39 |
3:37 |
16.57 |
136 130-143 |
492 |
77 21-83 |
92 10-131 |
23.00 |
1:16:19 |
4:40 |
12.86 |
140 117-146 |
653 |
82 50-86 |
106 36-124 |
24.00 |
1:19:42 |
3:23 |
17.71 |
143 121-155 |
485 |
84 51-120 |
115 4-293 |
24.90 |
1:22:26 |
2:44 |
19.64 |
153 146-158 |
467 |
89 49-95 |
129 62-157 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
37 |
2:27 |
More |
800m |
1:15 |
2:31 |
More |
1km |
1:34 |
2:32 |
More |
Mile |
2:39 |
2:39 |
More |
5k |
9:10 |
2:57 |
More |
5 miles |
15:05 |
3:01 |
More |
10k |
18:38 |
3:00 |
More |
10 miles |
31:09 |
3:07 |
More |
Half |
41:07 |
3:08 |
More |
20 miles |
1:04:22 |
3:13 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
30:44 |
3:04 |
20km |
38:42 |
3:07 |
15 miles |
47:14 |
3:09 |
20 miles |
1:04:05 |
3:12 |
40km |
1:20:41 |
3:15 |
25 miles |
1:21:11 |
3:15 |
42km |
1:24:58 |
3:15 |
50 miles |
2:49:15 |
3:23 |
56 miles |
3:10:51 |
3:24 |
100 miles |
5:52:52 |
3:32 |
112 miles |
6:37:55 |
3:33 |
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