Wed 4th Jul 2018 at 7:00pm by NordRunner
Bike > General
-
Time
16:17
-
Miles
3.82
-
Mph
14.1
-
Cals
109
-
BPM
117
-
%MHR
62.7
-
B/mi
497
-
Asc(m)
42
-
Hillscore
13
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 2:55(2:55/km) 112/119bpm 18cal 20.53/30.7kmph
2) 1km - 2:23(2:23/km) 118/124bpm 17cal 25.21/28.15kmph
3) 1km - 1:43(1:43/km) 107/120bpm 9cal 35.02/44.81kmph
4) 1km - 2:34(2:34/km) 115/125bpm 16cal 23.4/33.83kmph
5) 1km - 2:22(2:22/km) 120/123bpm 16cal 25.33/25.93kmph
6) 1km - 3:18(3:18/km) 129/136bpm 27cal 18.16/25.97kmph
7) 0.14km - 1:02(7:08/km) 115/126bpm 6cal 8.42/18.1kmph
2:55 2:23 1:43 2:34 2:22 3:18 1:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
41 |
41 |
11.02 |
107 102-113 |
582 |
10/0 |
0.25 |
1:24 |
43 |
10.46 |
114 110-118 |
654 |
7/0 |
0.38 |
1:55 |
31 |
14.57 |
116 107-119 |
478 |
2/1 |
0.50 |
2:23 |
28 |
15.99 |
109 106-110 |
409 |
5/0 |
0.63 |
2:55 |
32 |
14.01 |
114 110-122 |
488 |
3/0 |
0.75 |
3:23 |
28 |
15.97 |
120 116-124 |
451 |
0/2 |
0.88 |
3:51 |
28 |
16.26 |
116 113-119 |
428 |
0/5 |
1.00 |
4:20 |
29 |
15.36 |
119 117-122 |
465 |
8/0 |
1.13 |
4:49 |
28 |
15.83 |
119 113-121 |
451 |
3/1 |
1.25 |
5:19 |
31 |
14.70 |
117 116-118 |
478 |
3/2 |
1.38 |
5:46 |
27 |
16.77 |
116 114-120 |
415 |
0/12 |
1.50 |
6:07 |
21 |
21.15 |
109 104-117 |
309 |
0/10 |
1.63 |
6:27 |
20 |
22.91 |
105 103-106 |
275 |
3/1 |
1.75 |
6:45 |
18 |
25.51 |
98 96-105 |
230 |
0/14 |
1.88 |
7:02 |
17 |
25.85 |
96 93-98 |
223 |
0/13 |
2.00 |
7:35 |
33 |
13.58 |
107 98-117 |
473 |
5/0 |
2.13 |
8:13 |
38 |
11.74 |
115 110-125 |
588 |
5/1 |
2.25 |
8:41 |
28 |
16.18 |
122 121-124 |
453 |
1/2 |
2.38 |
9:09 |
28 |
16.11 |
120 119-121 |
447 |
0/2 |
2.50 |
9:38 |
29 |
15.56 |
117 114-121 |
451 |
3/1 |
2.63 |
10:07 |
28 |
15.83 |
119 115-122 |
451 |
5/0 |
2.75 |
10:35 |
28 |
15.82 |
123 122-123 |
467 |
3/1 |
2.88 |
11:04 |
28 |
15.80 |
120 120-121 |
456 |
0/3 |
3.00 |
11:32 |
28 |
15.84 |
121 120-122 |
458 |
1/0 |
3.13 |
12:00 |
28 |
15.87 |
122 121-123 |
461 |
3/1 |
3.25 |
12:34 |
34 |
13.41 |
122 120-126 |
546 |
10/0 |
3.38 |
13:09 |
36 |
12.65 |
127 125-131 |
603 |
9/0 |
3.50 |
13:50 |
40 |
11.18 |
129 125-131 |
692 |
19/0 |
3.63 |
14:39 |
49 |
9.10 |
134 128-136 |
883 |
14/0 |
3.75 |
15:21 |
42 |
10.70 |
130 124-136 |
729 |
12/0 |
3.82 |
17:16 |
1:55 +1:00
|
2.12 |
113 100-126 |
3198 |
3/3 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
35 |
2:19 |
More |
800m |
1:15 |
2:31 |
More |
1km |
1:42 |
2:44 |
More |
Mile |
3:11 |
3:11 |
More |
5k |
11:40 |
3:45 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
44:53 |
4:29 |
20km |
56:27 |
4:33 |
15 miles |
1:08:49 |
4:35 |
20 miles |
1:33:11 |
4:40 |
40km |
1:57:10 |
4:43 |
25 miles |
1:57:54 |
4:43 |
42km |
2:03:21 |
4:44 |
50 miles |
4:04:44 |
4:54 |
56 miles |
4:35:47 |
4:55 |
100 miles |
8:28:04 |
5:05 |
112 miles |
9:32:31 |
5:07 |
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