Tue 6th Aug 2019 at 5:00am by Flatlander
Bike > General
- breezy
-
Time
2:47:22
-
Miles
32.03
-
Mph
11.5
-
FBI
57.07
-
Cals
529
-
BPM
95
-
%MHR
52.7
-
B/mi
496
-
Asc(m)
218
-
Hillscore
3
-
Surface
Road
Notes & Comments
Woken up at 03:55 by A14 works, so I went out at 5am, which had the advantage of being back well before the scheduled soil delivery.
Stopped at the Cottenham greengrocer near the end.
Not as windy as yesterday, but still quite breezy.
1) 1m - 7:01(7:01/m) 84/94bpm 21cal 8.55/11.72mph
2) 1m - 5:54(5:54/m) 87/96bpm 20cal 10.17/11.72mph
3) 1m - 5:10(5:10/m) 87/95bpm 15cal 11.6/13.15mph
4) 1m - 4:36(4:36/m) 90/94bpm 16cal 13.03/14.55mph
5) 1m - 5:13(5:13/m) 92/99bpm 17cal 11.51/14.38mph
6) 1m - 5:30(5:30/m) 93/102bpm 17cal 10.91/13.09mph
7) 1m - 5:13(5:13/m) 96/103bpm 18cal 11.5/12.15mph
8) 1m - 5:33(5:33/m) 96/105bpm 20cal 10.82/12.36mph
9) 1m - 6:30(6:30/m) 99/105bpm 26cal 9.23/11.19mph
10) 1m - 5:39(5:39/m) 95/106bpm 18cal 10.62/15.9mph
11) 1m - 7:01(7:01/m) 103/114bpm 29cal 8.55/11.16mph
12) 1m - 4:28(4:28/m) 90/105bpm 11cal 13.42/21.45mph
13) 1m - 5:24(5:24/m) 94/103bpm 14cal 11.11/14.36mph
14) 1m - 7:27(7:27/m) 104/112bpm 33cal 8.05/9.61mph
15) 1m - 6:30(6:30/m) 98/105bpm 22cal 9.24/10.41mph
16) 1m - 5:00(5:00/m) 97/105bpm 15cal 12.01/14.12mph
17) 1m - 5:24(5:24/m) 97/104bpm 15cal 11.11/14.32mph
18) 1m - 5:11(5:11/m) 100/111bpm 17cal 11.56/12.99mph
19) 1m - 4:03(4:03/m) 92/108bpm 10cal 14.83/17.65mph
20) 1m - 5:03(5:03/m) 97/104bpm 16cal 11.88/14.91mph
21) 1m - 4:41(4:41/m) 98/106bpm 15cal 12.8/19.4mph
22) 1m - 3:27(3:27/m) 88/99bpm 7cal 17.39/24.39mph
23) 1m - 4:54(4:54/m) 96/106bpm 14cal 12.25/14.35mph
24) 1m - 4:45(4:45/m) 98/110bpm 16cal 12.63/19.39mph
25) 1m - 4:01(4:01/m) 97/120bpm 12cal 14.96/18.47mph
26) 1m - 4:32(4:32/m) 100/119bpm 16cal 13.25/17.16mph
27) 1m - 4:31(4:31/m) 99/109bpm 14cal 13.28/14.59mph
28) 1m - 4:28(4:28/m) 100/109bpm 15cal 13.43/16.44mph
29) 0.45m - 2:07(4:44/m) 102/111bpm 8cal 12.68/14.7mph
Greengrocer. Lost 1.12 miles when I failed to restart the Garmin when I left.
30) 1m - 5:35(5:35/m) 100/108bpm 19cal 10.74/12.04mph
31) 1m - 5:52(5:52/m) 98/107bpm 18cal 10.23/13.01mph
32) 0.45m - 2:40(5:55/m) 91/100bpm 5cal 10.13/13.7mph
7:01 5:54 5:10 4:36 5:13 5:30 5:13 5:33 6:30 5:39 7:01 4:28 5:24 7:27 6:30 5:00 5:24 5:11 4:03 5:03 4:41 3:27 4:54 4:45 4:01 4:32 4:31 4:28 2:07 5:35 5:52 2:40
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.00 |
7:01 |
7:01 |
8.55 |
83 69-93 |
582 |
6/3 |
2.00 |
13:48 |
6:47 +53
|
8.85 |
86 75-96 |
583 |
0/7 |
3.00 |
18:58 |
5:10 |
11.60 |
87 83-94 |
450 |
4/5 |
4.00 |
23:35 |
4:36 |
13.02 |
90 86-93 |
415 |
3/5 |
5.00 |
28:47 |
5:13 |
11.51 |
91 80-98 |
474 |
4/1 |
6.00 |
34:38 |
5:50 +20
|
10.27 |
93 87-102 |
543 |
4/7 |
7.00 |
42:00 |
7:22 +2:09
|
8.14 |
95 78-103 |
701 |
4/4 |
8.00 |
47:34 |
5:34 |
10.78 |
96 89-105 |
534 |
11/2 |
9.00 |
54:04 |
6:29 |
9.24 |
99 94-105 |
643 |
7/3 |
10.00 |
59:42 |
5:38 |
10.64 |
95 74-106 |
536 |
12/3 |
11.00 |
1:06:43 |
7:01 |
8.55 |
103 96-113 |
723 |
18/1 |
12.00 |
1:11:11 |
4:28 |
13.43 |
87 70-104 |
389 |
3/28 |
13.00 |
1:16:35 |
5:24 |
11.10 |
92 82-103 |
497 |
17/5 |
14.00 |
1:25:32 |
8:57 +1:29
|
6.71 |
103 80-112 |
921 |
22/0 |
15.00 |
1:32:02 |
6:30 |
9.24 |
98 95-105 |
637 |
7/3 |
16.00 |
1:37:02 |
5:00 |
12.01 |
96 86-105 |
479 |
5/3 |
17.00 |
1:42:26 |
5:24 |
11.11 |
97 86-104 |
524 |
4/3 |
18.00 |
1:47:37 |
5:11 |
11.56 |
101 94-111 |
524 |
4/9 |
19.00 |
1:51:40 |
4:03 |
14.83 |
92 81-106 |
372 |
6/9 |
20.00 |
1:56:43 |
5:03 |
11.88 |
97 82-104 |
490 |
9/6 |
21.00 |
2:01:24 |
4:41 |
12.82 |
98 81-106 |
459 |
0/37 |
22.00 |
2:04:51 |
3:28 |
17.33 |
85 67-99 |
294 |
2/14 |
23.00 |
2:11:26 |
6:35 +1:42
|
9.12 |
95 78-106 |
625 |
8/1 |
24.00 |
2:16:11 |
4:45 |
12.64 |
96 82-109 |
456 |
1/12 |
25.00 |
2:20:12 |
4:01 |
14.95 |
99 85-120 |
397 |
5/6 |
26.00 |
2:24:44 |
4:32 |
13.24 |
101 92-119 |
458 |
6/7 |
27.00 |
2:29:15 |
4:31 |
13.28 |
99 93-109 |
447 |
6/5 |
28.00 |
2:33:43 |
4:28 |
13.43 |
101 95-109 |
451 |
6/3 |
29.00 |
2:44:28 |
10:45 +5:47
|
5.58 |
99 88-111 |
1064 |
2/6 |
30.00 |
2:50:34 |
6:06 |
9.85 |
98 87-108 |
597 |
8/3 |
30.90 |
2:55:45 |
5:11 |
10.36 |
94 82-107 |
545 |
6/6 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
41 |
2:43 |
More |
800m |
1:28 |
2:57 |
More |
1km |
1:54 |
3:03 |
More |
Mile |
3:14 |
3:14 |
More |
5k |
13:20 |
4:18 |
More |
5 miles |
22:11 |
4:26 |
More |
10k |
28:12 |
4:32 |
More |
10 miles |
46:06 |
4:37 |
More |
Half |
1:02:02 |
4:44 |
More |
20 miles |
1:45:25 |
5:16 |
More |
Mara |
2:20:46 |
5:22 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
48:44 |
4:52 |
20km |
1:01:21 |
4:56 |
15 miles |
1:14:54 |
5:00 |
20 miles |
1:41:36 |
5:05 |
40km |
2:07:55 |
5:09 |
25 miles |
2:08:42 |
5:09 |
42km |
2:14:42 |
5:10 |
50 miles |
4:28:20 |
5:22 |
56 miles |
5:02:36 |
5:24 |
100 miles |
9:19:28 |
5:36 |
112 miles |
10:30:53 |
5:38 |
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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