Wed 17th Apr 2019 at 9:00am by Jaffa Cake

Bike > Rollers

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Time
36:06
Miles
5.77
Mph
9.6
Cals
438
Cadence
77
BPM
124
%MHR
73.7
B/mi
775
Surface
Road

Notes & Comments

Split Summary
===
1) 5m - 30:54(6:11/m) 123/156bpm 370cal 76/97rpm 9.71/15.57mph
2) 0.77m - 5:13(6:46/m) 134/159bpm 68cal 75/98rpm 8.86/15.57mph

Interval session after warm up, 7 x 1min, 1min recoveries

30:54 5:13

Pace

13%

57%

24%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:05	2:05	7.18	96 75-108	802	69 55-72
0.50	4:04	1:59	7.58	105 99-110	831	73 71-74
0.75	5:48	1:44	8.67	110 106-116	761	74 72-76
1.00	7:29	1:41	8.91	114 111-117	768	77 75-78
1.25	9:10	1:41	8.91	117 115-120	788	76 75-77
1.50	10:49	1:39	9.05	118 115-121	782	77 76-78
1.75	12:28	1:38	9.14	118 115-121	774	76 66-79
2.00	14:07	1:39	9.05	118 114-121	783	77 75-79
2.25	15:49	1:41	8.87	119 116-121	805	76 73-77
2.50	17:31	1:42	8.80	118 114-121	805	75 73-78
2.75	18:49	1:18	11.52	125 116-136	651	80 73-85
3.00	20:18	1:29	10.17	130 125-137	767	77 72-83
3.25	21:42	1:24	10.68	134 128-140	753	78 70-86
3.50	22:56	1:14	12.15	134 125-144	662	80 72-86
3.75	24:23	1:27	10.35	136 130-141	788	78 70-86
4.00	25:49	1:26	10.50	140 133-146	800	78 70-87
4.25	27:00	1:12	12.56	143 136-149	683	86 75-90
4.50	28:25	1:25	10.62	141 136-145	797	79 73-89
4.75	29:49	1:24	10.69	144 136-151	808	79 71-91
5.00	30:55	1:05	13.75	148 139-156	646	93 85-96
5.25	32:31	1:36	9.38	146 135-159	934	76 71-90
5.50	34:12	1:41	8.88	131 130-133	885	75 73-77
5.75	35:59	1:48	8.37	126 122-131	903	74 64-78

Heart

124/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

77 (96 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:02	4:09	More
800m	2:26	4:54	More
1km	3:02	4:53	More
Mile	5:03	5:03	More
5k	17:25	5:36	More
5 miles	30:06	6:01	More

Predictions

Dist	Time	Per Mile
10 miles	1:07:08	6:43
20km	1:25:48	6:54
15 miles	1:46:06	7:04
20 miles	2:26:47	7:20
40km	3:07:34	7:33
25 miles	3:08:48	7:33
42km	3:18:11	7:36
50 miles	6:52:45	8:15
56 miles	7:49:04	8:23
100 miles	15:02:20	9:01
112 miles	17:05:25	9:09

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