Sat 13th Apr 2019 at 1:00pm by Jaffa Cake

Bike > Rollers

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Time
36:02
Miles
5.35
Mph
8.9
Cals
485
Cadence
76
BPM
130
%MHR
77.1
B/mi
873
Surface
Road

Notes & Comments

Split Summary
===
1) 5m - 33:29(6:42/m) 133/161bpm 449cal 76/91rpm 8.96/13.44mph
2) 0.35m - 2:33(7:22/m) 139/143bpm 36cal 76/81rpm 8.15/9.06mph

Warm up into cruise, then 6 x 1min sprints, 1 min recoveries

33:29 2:33

Pace

28%

49%

14%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:14	2:14	6.70	97 80-111	869	67 54-73
0.50	4:16	2:02	7.38	111 105-116	902	73 72-75
0.75	6:07	1:50	8.16	117 113-121	860	74 72-77
1.00	7:52	1:46	8.50	123 121-125	868	77 77-77
1.25	9:38	1:45	8.56	127 126-129	891	78 76-79
1.50	11:22	1:44	8.63	128 124-131	890	77 74-78
1.75	13:05	1:43	8.75	129 122-133	884	79 78-80
2.00	14:48	1:43	8.73	130 128-133	893	79 77-80
2.25	16:32	1:44	8.68	132 129-134	912	78 76-80
2.50	18:15	1:44	8.66	132 130-133	914	78 76-81
2.75	19:59	1:44	8.69	132 129-135	912	79 77-80
3.00	21:24	1:25	10.63	143 138-147	807	76 72-80
3.25	22:51	1:27	10.29	140 133-147	817	77 70-80
3.50	24:27	1:36	9.41	141 135-146	899	74 68-80
3.75	26:00	1:33	9.67	146 140-153	906	77 73-80
4.00	27:24	1:24	10.73	149 146-152	833	79 72-86
4.25	28:47	1:23	10.81	149 143-156	827	81 76-83
4.50	30:17	1:30	10.03	151 145-157	904	80 71-90
4.75	31:45	1:29	10.16	155 149-159	915	80 69-88
5.00	33:29	1:44	8.65	143 142-146	992	78 74-79
5.25	35:16	1:47	8.43	140 136-142	997	78 73-79
5.35	36:03	47	7.51	134 132-136	1071	74 70-76

Heart

130/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

76 (90 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:16	5:04	More
800m	2:41	5:25	More
1km	3:27	5:33	More
Mile	5:45	5:45	More
5k	19:23	6:14	More
5 miles	33:00	6:36	More

Predictions

Dist	Time	Per Mile
10 miles	1:12:59	7:18
20km	1:33:16	7:30
15 miles	1:55:19	7:41
20 miles	2:39:33	7:59
40km	3:23:53	8:12
25 miles	3:25:14	8:13
42km	3:35:26	8:15
50 miles	7:28:40	8:58
56 miles	8:29:52	9:06
100 miles	16:20:50	9:49
112 miles	18:34:38	9:57

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