Tue 24th Jul 2018 at 11:00am by Flatlander
Bike > General
- breezy
- v warm
-
Time
1:31:32
-
Miles
18.69
-
Mph
12.3
-
FBI
60.32
-
Cals
381
-
BPM
103
-
%MHR
57.2
-
B/mi
504
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
To Cottenham greengrocer via Swavesey. Very warm at 27C, so I was glad I had taken an electrolyte drink with me. After the still air of this morning's run, the breeze had picked up quite strongly.
1) 1m - 6:05(6:05/m) 94/104bpm 28cal 9.85/11.82mph
2) 1m - 5:09(5:09/m) 97/101bpm 24cal 11.66/13.51mph
3) 1m - 4:16(4:16/m) 98/104bpm 20cal 14.09/16.33mph
4) 1m - 4:22(4:22/m) 110/121bpm 26cal 13.76/15.74mph
5) 1m - 5:05(5:05/m) 111/125bpm 27cal 11.8/13.02mph
6) 1m - 5:02(5:02/m) 101/107bpm 18cal 11.91/12.93mph
7) 1m - 5:02(5:02/m) 98/107bpm 19cal 11.92/14.28mph
8) 1m - 4:59(4:59/m) 103/118bpm 19cal 12.04/19.59mph
9) 1m - 4:28(4:28/m) 101/111bpm 16cal 13.42/16.88mph
10) 1m - 4:44(4:44/m) 101/107bpm 15cal 12.66/14.9mph
11) 1m - 4:59(4:59/m) 102/107bpm 16cal 12.04/12.79mph
12) 1m - 4:24(4:24/m) 106/119bpm 16cal 13.62/15.56mph
13) 1m - 5:03(5:03/m) 104/116bpm 18cal 11.88/15.05mph
14) 1m - 4:41(4:41/m) 101/110bpm 15cal 12.81/14.96mph
15) 1m - 5:50(5:50/m) 104/110bpm 22cal 10.28/12.29mph
16) 1m - 5:23(5:23/m) 112/117bpm 29cal 11.16/12.68mph
17) 1m - 4:44(4:44/m) 109/116bpm 20cal 12.65/14.66mph
18) 1m - 4:24(4:24/m) 112/118bpm 21cal 13.63/15.34mph
19) 0.69m - 2:51(4:50/m) 110/116bpm 12cal 12.43/15.46mph
6:05 5:09 4:16 4:22 5:05 5:02 5:02 4:59 4:28 4:44 4:59 4:24 5:03 4:41 5:50 5:23 4:44 4:24 2:51
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
3:10 |
3:10 |
9.47 |
91 77-102 |
577 |
4/4 |
1.00 |
6:36 |
3:26 +31
|
8.74 |
96 91-104 |
659 |
1/3 |
1.50 |
9:15 |
2:39 |
11.31 |
99 93-101 |
525 |
2/3 |
2.00 |
11:51 |
2:36 +7
|
11.55 |
94 89-99 |
488 |
3/3 |
2.50 |
14:04 |
2:13 |
13.53 |
96 94-100 |
426 |
1/2 |
3.00 |
16:07 |
2:03 |
14.68 |
100 95-104 |
409 |
1/2 |
3.50 |
18:17 |
2:10 |
13.84 |
105 102-108 |
455 |
3/2 |
4.00 |
20:29 |
2:12 |
13.61 |
115 107-124 |
507 |
1/1 |
4.50 |
23:30 |
3:01 +34
|
9.94 |
112 98-124 |
676 |
2/1 |
5.00 |
26:07 |
2:37 |
11.43 |
107 104-110 |
562 |
2/2 |
5.50 |
28:35 |
2:27 |
12.21 |
102 98-104 |
501 |
6/0 |
6.00 |
32:35 |
4:00 +1:33
|
7.48 |
99 87-106 |
794 |
1/9 |
6.50 |
35:08 |
2:32 |
11.81 |
98 95-103 |
498 |
2/3 |
7.00 |
38:03 |
2:55 +19
|
10.27 |
99 92-107 |
578 |
2/4 |
7.50 |
40:48 |
2:45 |
10.93 |
104 92-118 |
571 |
11/4 |
8.00 |
43:12 |
2:24 +9
|
12.46 |
101 91-109 |
486 |
4/4 |
8.50 |
45:25 |
2:13 |
13.49 |
99 93-108 |
440 |
2/6 |
9.00 |
47:40 |
2:15 |
13.36 |
103 95-111 |
463 |
4/4 |
9.50 |
49:56 |
2:15 |
13.30 |
100 95-106 |
451 |
2/1 |
10.00 |
52:53 |
2:57 +28
|
10.17 |
101 90-107 |
596 |
4/3 |
10.50 |
55:22 |
2:30 |
12.02 |
102 99-107 |
509 |
2/2 |
11.00 |
57:52 |
2:29 |
12.05 |
103 99-106 |
513 |
3/4 |
11.50 |
1:00:07 |
2:15 |
13.35 |
107 102-113 |
481 |
1/3 |
12.00 |
1:03:26 |
3:19 +1:10
|
9.02 |
102 73-118 |
678 |
4/1 |
12.50 |
1:05:37 |
2:11 |
13.71 |
101 98-103 |
442 |
0/6 |
13.00 |
1:08:29 |
2:52 |
10.46 |
106 98-115 |
608 |
11/0 |
13.50 |
1:11:02 |
2:33 +23
|
11.78 |
98 89-107 |
499 |
4/7 |
14.00 |
1:20:31 |
9:29 +6:58
|
3.16 |
101 85-110 |
1916 |
3/0 |
14.50 |
1:23:24 |
2:53 |
10.42 |
102 92-110 |
587 |
0/4 |
15.00 |
1:26:22 |
2:58 |
10.13 |
104 101-107 |
616 |
1/4 |
15.50 |
1:29:00 |
2:38 |
11.38 |
112 107-117 |
590 |
4/3 |
16.00 |
1:31:44 |
2:44 |
10.95 |
111 109-113 |
608 |
4/4 |
16.50 |
1:34:06 |
2:22 |
12.71 |
109 99-116 |
514 |
5/2 |
17.00 |
1:36:29 |
2:23 |
12.60 |
106 98-114 |
505 |
3/4 |
17.50 |
1:38:35 |
2:06 |
14.28 |
113 108-117 |
475 |
3/2 |
18.00 |
1:41:07 |
2:32 +14
|
11.87 |
111 102-118 |
561 |
4/1 |
18.50 |
1:43:45 |
2:38 +16
|
11.36 |
109 103-116 |
576 |
3/4 |
18.59 |
1:44:14 |
29 |
11.21 |
115 112-116 |
616 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
53 |
3:33 |
More |
800m |
2:00 |
4:01 |
More |
1km |
2:32 |
4:04 |
More |
Mile |
4:11 |
4:11 |
More |
5k |
14:11 |
4:34 |
More |
5 miles |
24:28 |
4:54 |
More |
10k |
31:04 |
5:00 |
More |
10 miles |
50:47 |
5:05 |
More |
Half |
1:07:44 |
5:10 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
47:10 |
4:43 |
20km |
59:23 |
4:47 |
15 miles |
1:12:30 |
4:50 |
20 miles |
1:38:21 |
4:55 |
40km |
2:03:50 |
4:59 |
25 miles |
2:04:36 |
4:59 |
42km |
2:10:24 |
5:00 |
50 miles |
4:19:46 |
5:12 |
56 miles |
4:52:55 |
5:14 |
100 miles |
9:01:36 |
5:25 |
112 miles |
10:10:43 |
5:27 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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