Wed 4th Jul 2018 at 8:00pm by NordRunner
Bike > General
-
Time
16:57
-
Miles
4.29
-
Mph
15.2
-
Cals
64
-
BPM
117
-
%MHR
62.9
-
B/mi
463
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 1:42(1:42/km) 105/110bpm 2cal 35.19/52.2kmph
2) 1km - 2:19(2:19/km) 121/137bpm 10cal 25.82/28.82kmph
3) 1km - 2:38(2:38/km) 123/132bpm 12cal 22.73/26.07kmph
4) 1km - 2:48(2:48/km) 122/131bpm 12cal 21.4/27.14kmph
5) 1km - 2:45(2:45/km) 125/137bpm 14cal 21.77/27.64kmph
6) 1km - 2:18(2:18/km) 119/124bpm 8cal 26.05/37.12kmph
7) 0.9km - 2:25(2:41/km) 109/130bpm 6cal 22.4/35.87kmph
1:42 2:19 2:38 2:48 2:45 2:18 2:25
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
38 |
38 +8
|
11.98 |
104 98-109 |
521 |
0/12 |
0.25 |
55 |
17 |
25.88 |
105 104-106 |
243 |
0/14 |
0.38 |
1:09 |
14 |
32.25 |
103 101-106 |
192 |
0/20 |
0.50 |
1:24 |
15 |
29.35 |
104 100-110 |
213 |
0/10 |
0.63 |
1:51 |
27 |
16.86 |
108 104-110 |
384 |
0/12 |
0.75 |
2:19 |
28 |
16.21 |
109 105-118 |
404 |
1/2 |
0.88 |
2:46 |
27 |
16.59 |
128 123-130 |
463 |
0/2 |
1.00 |
3:14 |
28 |
16.06 |
131 126-137 |
489 |
1/0 |
1.13 |
3:42 |
29 |
15.75 |
121 118-123 |
461 |
3/1 |
1.25 |
4:11 |
29 |
15.53 |
121 119-123 |
467 |
0/5 |
1.38 |
4:40 |
28 |
15.83 |
124 123-127 |
470 |
0/3 |
1.50 |
5:09 |
29 |
15.62 |
124 123-126 |
476 |
3/0 |
1.63 |
5:39 |
31 |
14.73 |
123 121-125 |
501 |
1/1 |
1.75 |
6:20 |
41 |
10.98 |
123 115-132 |
672 |
2/1 |
1.88 |
6:50 |
30 |
15.00 |
123 120-128 |
492 |
4/0 |
2.00 |
7:19 |
29 |
15.36 |
127 124-131 |
496 |
1/0 |
2.13 |
7:51 |
31 |
14.42 |
120 118-124 |
499 |
2/3 |
2.25 |
8:19 |
28 |
15.85 |
123 119-126 |
466 |
2/3 |
2.38 |
9:03 |
44 |
10.22 |
121 118-125 |
711 |
11/0 |
2.50 |
9:41 |
38 |
11.80 |
119 109-125 |
605 |
6/1 |
2.63 |
10:21 |
40 |
11.24 |
120 106-129 |
641 |
6/0 |
2.75 |
10:55 |
34 |
13.35 |
124 121-129 |
557 |
1/7 |
2.88 |
11:27 |
32 |
14.17 |
129 124-133 |
546 |
11/0 |
3.00 |
11:59 |
32 |
14.16 |
133 130-137 |
563 |
9/0 |
3.13 |
12:26 |
27 |
16.49 |
122 118-129 |
444 |
0/4 |
3.25 |
12:54 |
28 |
15.96 |
122 120-123 |
459 |
1/5 |
3.38 |
13:22 |
28 |
16.19 |
117 115-119 |
434 |
1/5 |
3.50 |
13:51 |
29 |
15.59 |
118 115-121 |
454 |
4/0 |
3.63 |
14:20 |
29 |
15.30 |
121 117-124 |
474 |
1/1 |
3.75 |
14:45 |
24 |
18.38 |
117 107-122 |
382 |
0/4 |
3.88 |
15:11 |
27 |
16.86 |
114 107-121 |
406 |
0/2 |
4.00 |
15:41 |
29 |
15.39 |
127 121-130 |
495 |
0/4 |
4.13 |
16:03 |
22 |
20.02 |
111 101-124 |
333 |
0/10 |
4.25 |
16:33 |
30 |
15.18 |
97 90-103 |
384 |
0/7 |
4.29 |
17:23 |
50 +18
|
2.85 |
104 89-120 |
2189 |
1/1 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
28 |
1:52 |
More |
800m |
1:08 |
2:16 |
More |
1km |
1:38 |
2:37 |
More |
Mile |
3:01 |
3:01 |
More |
5k |
12:09 |
3:55 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
41:21 |
4:08 |
20km |
51:59 |
4:11 |
15 miles |
1:03:24 |
4:14 |
20 miles |
1:25:50 |
4:18 |
40km |
1:47:56 |
4:21 |
25 miles |
1:48:36 |
4:21 |
42km |
1:53:38 |
4:21 |
50 miles |
3:45:26 |
4:31 |
56 miles |
4:14:02 |
4:32 |
100 miles |
7:48:00 |
4:41 |
112 miles |
8:47:22 |
4:43 |
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