Thu 29th Mar 2018 at 5:00pm by Oranj
Bike > Turbo Trainer
-
Time
55:56
-
Miles
17.47
-
Mph
18.7
-
FBI
83.54
-
Cals
673
-
Watts
229
-
Cadence
92
-
BPM
131
-
%MHR
77.8
-
B/mi
418
-
Asc(m)
42
-
Surface
Road
Notes & Comments
inc. 4x8min (2min) @ 257W
===
1) 4.23km - 10:01(2:22/km) 111/116bpm 115cal 85/105rpm 193/320W 25.33/29.46kmph
2) 4.36km - 8:00(1:50/km) 134/139bpm 122cal 93/97rpm 255/336W 32.69/34.63kmph
3) 0.87km - 2:00(2:19/km) 124/138bpm 22cal 86/95rpm 186/254W 25.96/32.58kmph
4) 4.4km - 8:00(1:49/km) 137/140bpm 123cal 94/104rpm 257/325W 32.97/36.24kmph
5) 0.88km - 2:00(2:16/km) 127/140bpm 22cal 87/99rpm 190/354W 26.42/36.45kmph
6) 4.46km - 8:00(1:48/km) 141/145bpm 123cal 95/103rpm 258/299W 33.44/35.1kmph
7) 0.89km - 2:00(2:15/km) 126/144bpm 22cal 87/101rpm 188/413W 26.57/38.43kmph
8) 4.51km - 8:00(1:46/km) 143/146bpm 124cal 96/108rpm 259/300W 33.81/36.45kmph
10:01 8:00 2:00 8:00 2:00 8:00 2:00 8:00
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
| 0.50 |
2:01 |
2:01 |
14.89 |
105 61-116 |
423 |
85 55-105 |
194 76-320 |
| 1.00 |
3:56 |
1:55 |
15.66 |
112 110-114 |
429 |
84 82-88 |
193 176-218 |
| 1.50 |
5:49 |
1:53 |
15.88 |
112 111-116 |
423 |
86 82-88 |
192 177-219 |
| 2.00 |
7:42 |
1:53 |
15.96 |
111 106-115 |
417 |
86 84-89 |
191 177-207 |
| 2.50 |
9:33 |
1:51 |
16.20 |
115 113-116 |
426 |
87 85-88 |
194 182-208 |
| 3.00 |
11:08 |
1:35 |
18.97 |
123 115-132 |
389 |
90 74-94 |
239 182-336 |
| 3.50 |
12:38 |
1:30 |
20.05 |
133 131-135 |
398 |
92 89-97 |
253 234-294 |
| 4.00 |
14:06 |
1:28 |
20.34 |
135 134-136 |
398 |
94 92-96 |
256 236-275 |
| 4.50 |
15:34 |
1:28 |
20.41 |
137 136-138 |
403 |
94 92-97 |
256 239-281 |
| 5.00 |
17:02 |
1:28 |
20.52 |
137 136-138 |
401 |
95 92-97 |
257 242-275 |
| 5.50 |
18:38 |
1:36 |
18.81 |
136 127-139 |
434 |
91 83-96 |
227 168-271 |
| 6.00 |
20:23 |
1:45 |
17.13 |
120 117-129 |
420 |
88 83-104 |
205 170-325 |
| 6.50 |
21:51 |
1:28 |
20.38 |
136 129-138 |
400 |
94 92-96 |
257 241-272 |
| 7.00 |
23:19 |
1:28 |
20.43 |
137 136-138 |
402 |
94 92-96 |
256 240-274 |
| 7.50 |
24:47 |
1:28 |
20.46 |
138 136-139 |
405 |
94 93-97 |
256 238-277 |
| 8.00 |
26:15 |
1:28 |
20.52 |
139 138-139 |
406 |
95 93-97 |
256 246-283 |
| 8.50 |
27:43 |
1:28 |
20.49 |
139 138-140 |
407 |
95 93-96 |
255 241-283 |
| 9.00 |
29:28 |
1:45 |
17.08 |
131 120-140 |
460 |
89 86-96 |
199 173-270 |
| 9.50 |
31:02 |
1:34 |
19.22 |
128 119-139 |
400 |
92 79-103 |
236 175-354 |
| 10.00 |
32:29 |
1:27 |
20.62 |
141 139-142 |
410 |
95 93-97 |
257 241-278 |
| 10.50 |
33:56 |
1:27 |
20.65 |
141 140-143 |
410 |
95 93-97 |
255 242-271 |
| 11.00 |
35:23 |
1:26 |
20.83 |
143 142-145 |
412 |
96 94-98 |
258 245-275 |
| 11.50 |
36:48 |
1:26 |
21.03 |
144 142-145 |
411 |
97 95-101 |
261 241-299 |
| 12.00 |
38:18 |
1:29 |
20.15 |
144 141-145 |
429 |
95 87-99 |
245 171-277 |
| 12.50 |
40:28 |
2:10 +23
|
13.85 |
123 117-141 |
533 |
88 15-108 |
192 35-413 |
| 13.00 |
41:55 |
1:27 |
20.67 |
137 124-144 |
398 |
96 92-99 |
257 237-276 |
| 13.50 |
43:20 |
1:25 |
21.12 |
144 142-145 |
409 |
97 95-99 |
262 238-282 |
| 14.00 |
44:45 |
1:25 |
21.07 |
145 144-146 |
413 |
97 94-101 |
260 239-295 |
| 14.50 |
46:11 |
1:26 |
20.93 |
144 143-146 |
413 |
97 94-100 |
258 239-300 |
| 15.00 |
47:37 |
1:25 |
21.08 |
145 145-146 |
413 |
97 95-99 |
261 244-285 |
| 15.50 |
49:12 |
1:36 |
18.82 |
142 133-146 |
453 |
93 88-98 |
223 176-272 |
| 16.00 |
51:01 |
1:49 |
16.55 |
126 123-133 |
457 |
89 87-94 |
189 141-225 |
| 16.50 |
52:50 |
1:49 |
16.50 |
123 122-124 |
447 |
89 87-92 |
190 181-206 |
| 17.00 |
54:38 |
1:48 |
16.66 |
125 123-126 |
450 |
90 88-93 |
192 162-226 |
| 17.46 |
56:18 |
1:40 |
16.68 |
125 123-126 |
450 |
89 46-104 |
193 71-295 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
42 |
2:48 |
More |
| 800m |
1:24 |
2:49 |
More |
| 1km |
1:45 |
2:49 |
More |
| Mile |
2:50 |
2:50 |
More |
| 5k |
9:06 |
2:56 |
More |
| 5 miles |
14:56 |
2:59 |
More |
| 10k |
18:36 |
3:00 |
More |
| 10 miles |
30:32 |
3:03 |
More |
| Half |
40:01 |
3:03 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 10 miles |
31:19 |
3:08 |
| 20km |
39:15 |
3:10 |
| 15 miles |
47:44 |
3:11 |
| 20 miles |
1:04:23 |
3:13 |
| 40km |
1:20:42 |
3:15 |
| 25 miles |
1:21:12 |
3:15 |
| 42km |
1:24:55 |
3:15 |
| 50 miles |
2:46:58 |
3:20 |
| 56 miles |
3:07:51 |
3:21 |
| 100 miles |
5:43:19 |
3:26 |
| 112 miles |
6:26:15 |
3:27 |
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