Wed 19th Jun 2019 at 10:00am by Flatlander
Bike > General
-
Time
1:58:55
-
Miles
23.16
-
Mph
11.7
-
FBI
58.08
-
Cals
788
-
BPM
113
-
%MHR
62.9
-
B/mi
581
-
Asc(m)
169
-
Surface
Road
Notes & Comments
To gym then dentist.
1) 1m - 6:23(6:23/m) 90/97bpm 26cal 9.39/11.25mph
2) 1m - 5:11(5:11/m) 102/109bpm 30cal 11.58/12.41mph
3) 1m - 5:48(5:48/m) 105/111bpm 35cal 10.33/11.47mph
4) 1m - 5:35(5:35/m) 109/127bpm 36cal 10.74/16.97mph
5) 1m - 6:46(6:46/m) 110/125bpm 45cal 8.86/10.54mph
6) 1m - 6:04(6:04/m) 114/119bpm 45cal 9.9/11.48mph
7) 1m - 4:59(4:59/m) 113/119bpm 33cal 12.04/16.92mph
8) 1m - 4:57(4:57/m) 115/125bpm 34cal 12.14/13.46mph
9) 1m - 4:18(4:18/m) 115/124bpm 28cal 13.97/16.6mph
10) 1m - 4:14(4:14/m) 107/121bpm 19cal 14.19/21.98mph
11) 1m - 4:55(4:55/m) 115/126bpm 31cal 12.2/16.31mph
12) 1m - 4:26(4:26/m) 111/119bpm 23cal 13.54/20.93mph
13) 1m - 4:33(4:33/m) 118/133bpm 30cal 13.17/17.4mph
14) 1m - 4:58(4:58/m) 115/121bpm 30cal 12.09/14.72mph
15) 1m - 5:10(5:10/m) 119/125bpm 36cal 11.61/14.79mph
16) 1m - 5:03(5:03/m) 119/131bpm 35cal 11.88/14.93mph
17) 1m - 5:17(5:17/m) 118/126bpm 34cal 11.36/13.68mph
18) 1m - 5:11(5:11/m) 123/133bpm 39cal 11.56/14.24mph
19) 0.70m - 3:53(5:13/m) 120/133bpm 21cal 11.52/17.7mph
Gym
20) 1m - 5:00(5:00/m) 118/137bpm 40cal 12.02/16.71mph
21) 1m - 4:38(4:38/m) 125/134bpm 43cal 12.94/15.11mph
22) 0.77m - 3:32(4:26/m) 128/134bpm 31cal 13.53/14.99mph
Dentist
23) 1m - 5:05(5:05/m) 114/124bpm 40cal 11.81/14.18mph
24) 0.59m - 3:09(5:22/m) 115/124bpm 24cal 11.18/13.62mph
6:23 5:11 5:48 5:35 6:46 6:04 4:59 4:57 4:18 4:14 4:55 4:26 4:33 4:58 5:10 5:03 5:17 5:11 3:53 5:00 4:38 3:32 5:05 3:09
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 1.00 |
6:23 |
6:23 |
9.40 |
90 68-97 |
575 |
2/4 |
| 2.00 |
11:33 |
5:10 |
11.60 |
101 89-108 |
523 |
4/3 |
| 3.00 |
17:22 |
5:48 |
10.33 |
105 95-111 |
610 |
6/2 |
| 4.00 |
22:58 |
5:36 |
10.72 |
108 98-127 |
604 |
11/1 |
| 5.00 |
29:42 |
6:45 |
8.90 |
110 101-125 |
742 |
21/1 |
| 6.00 |
35:47 |
6:05 |
9.88 |
114 108-119 |
693 |
14/1 |
| 7.00 |
40:46 |
4:59 |
12.04 |
112 107-119 |
558 |
12/5 |
| 8.00 |
45:42 |
4:56 |
12.14 |
116 105-125 |
573 |
6/6 |
| 9.00 |
50:00 |
4:17 |
13.99 |
115 103-123 |
493 |
5/18 |
| 10.00 |
54:23 |
4:23 +9
|
13.68 |
106 86-120 |
465 |
0/30 |
| 11.00 |
59:18 |
4:55 |
12.20 |
114 107-125 |
561 |
6/8 |
| 12.00 |
1:03:44 |
4:26 |
13.53 |
109 100-118 |
484 |
5/5 |
| 13.00 |
1:08:17 |
4:33 |
13.18 |
117 107-132 |
533 |
5/11 |
| 14.00 |
1:13:34 |
5:17 +20
|
11.36 |
115 108-121 |
607 |
6/7 |
| 15.00 |
1:18:44 |
5:10 |
11.60 |
119 102-125 |
616 |
8/9 |
| 16.00 |
1:23:58 |
5:14 +11
|
11.47 |
119 106-130 |
622 |
7/8 |
| 17.00 |
1:29:14 |
5:16 |
11.40 |
117 102-129 |
616 |
7/4 |
| 18.00 |
1:34:28 |
5:14 +2
|
11.47 |
122 112-133 |
638 |
3/5 |
| 19.00 |
2:18:18 |
43:51 +38:34
|
1.37 |
117 91-134 |
5129 |
7/4 |
| 20.00 |
2:23:06 |
4:48 +8
|
12.52 |
120 88-137 |
575 |
2/6 |
| 21.00 |
2:27:41 |
4:35 |
13.08 |
125 117-134 |
574 |
11/6 |
| 22.00 |
3:32:20 |
1:04:38 +1:00:04
|
0.93 |
114 83-134 |
7369 |
9/15 |
| 22.96 |
3:37:39 |
5:19 |
10.80 |
115 104-124 |
639 |
4/4 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
50 |
3:20 |
More |
| 800m |
1:48 |
3:38 |
More |
| 1km |
2:18 |
3:43 |
More |
| Mile |
3:58 |
3:58 |
More |
| 5k |
13:41 |
4:24 |
More |
| 5 miles |
22:26 |
4:29 |
More |
| 10k |
28:28 |
4:35 |
More |
| 10 miles |
48:01 |
4:48 |
More |
| Half |
1:04:53 |
4:57 |
More |
| 20 miles |
2:21:01 |
7:03 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 10 miles |
48:49 |
4:53 |
| 20km |
1:01:28 |
4:57 |
| 15 miles |
1:15:02 |
5:00 |
| 20 miles |
1:41:47 |
5:05 |
| 40km |
2:08:10 |
5:09 |
| 25 miles |
2:08:57 |
5:09 |
| 42km |
2:14:58 |
5:10 |
| 50 miles |
4:28:52 |
5:23 |
| 56 miles |
5:03:11 |
5:25 |
| 100 miles |
9:20:33 |
5:36 |
| 112 miles |
10:32:06 |
5:39 |
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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