Sun 30th Sep 2018 at 7:00am by Flatlander
Bike > General
-
Time
28:26
-
Miles
5.65
-
Mph
11.9
-
Cals
104
-
BPM
103
-
%MHR
57
-
B/mi
516
-
Asc(m)
43
-
Surface
Road
Notes & Comments
Loosening up before today's run.
1) 1m - 5:23(5:23/m) 99/112bpm 18cal 11.16/13.52mph
2) 1m - 5:34(5:34/m) 106/115bpm 23cal 10.79/13.95mph
3) 1m - 5:16(5:16/m) 103/120bpm 18cal 11.4/16.42mph
4) 1m - 4:40(4:40/m) 104/110bpm 17cal 12.85/14.09mph
5) 1m - 4:38(4:38/m) 107/115bpm 19cal 12.94/15.17mph
6) 0.65m - 2:56(5:22/m) 101/109bpm 9cal 11.19/13.1mph
5:23 5:34 5:16 4:40 4:38 2:56
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:31 |
1:31 |
9.93 |
91 80-98 |
550 |
1/2 |
0.50 |
2:50 |
1:20 |
11.30 |
91 84-100 |
483 |
3/2 |
0.75 |
4:07 |
1:17 |
11.76 |
104 102-107 |
531 |
0/3 |
1.00 |
5:23 |
1:16 |
11.83 |
106 100-112 |
538 |
2/1 |
1.25 |
7:35 |
2:12 +29
|
6.83 |
104 92-112 |
914 |
1/1 |
1.50 |
9:15 |
1:40 +7
|
9.00 |
101 91-115 |
674 |
1/1 |
1.75 |
10:26 |
1:11 |
12.69 |
113 110-115 |
534 |
3/2 |
2.00 |
11:33 |
1:07 |
13.35 |
106 104-112 |
477 |
3/0 |
2.25 |
12:52 |
1:19 |
11.40 |
106 104-107 |
558 |
4/0 |
2.50 |
14:08 |
1:16 |
11.86 |
97 88-106 |
491 |
1/2 |
2.75 |
15:52 |
1:44 +7
|
8.65 |
106 89-120 |
735 |
1/2 |
3.00 |
16:56 |
1:04 |
14.08 |
94 88-100 |
401 |
0/2 |
3.25 |
18:05 |
1:09 |
12.99 |
104 97-109 |
480 |
1/2 |
3.50 |
19:12 |
1:06 |
13.55 |
105 101-110 |
465 |
1/1 |
3.75 |
20:27 |
1:15 |
11.99 |
101 96-106 |
505 |
2/0 |
4.00 |
21:36 |
1:09 |
12.97 |
107 105-109 |
495 |
2/3 |
4.25 |
22:46 |
1:10 |
12.87 |
111 105-115 |
518 |
5/5 |
4.50 |
23:57 |
1:11 |
12.69 |
110 108-113 |
520 |
5/0 |
4.75 |
25:09 |
1:12 |
12.55 |
104 98-108 |
497 |
3/6 |
5.00 |
26:14 |
1:06 |
13.65 |
105 103-108 |
462 |
1/4 |
5.25 |
27:46 |
1:31 +10
|
9.86 |
103 91-109 |
627 |
1/1 |
5.50 |
29:05 |
1:19 |
11.38 |
99 95-103 |
522 |
2/1 |
5.54 |
29:20 |
15 |
10.48 |
97 95-97 |
556 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:02 |
4:09 |
More |
800m |
2:11 |
4:23 |
More |
1km |
2:43 |
4:23 |
More |
Mile |
4:33 |
4:33 |
More |
5k |
15:09 |
4:53 |
More |
5 miles |
25:59 |
5:12 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
52:05 |
5:13 |
20km |
1:05:34 |
5:17 |
15 miles |
1:20:02 |
5:20 |
20 miles |
1:48:35 |
5:26 |
40km |
2:16:42 |
5:30 |
25 miles |
2:17:33 |
5:30 |
42km |
2:23:58 |
5:31 |
50 miles |
4:46:47 |
5:44 |
56 miles |
5:23:24 |
5:47 |
100 miles |
9:57:56 |
5:59 |
112 miles |
11:14:16 |
6:01 |
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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