Tue 20th Aug 2019 at 5:00pm by Flatlander
Bike > General
- breezy
-
Time
50:16
-
Miles
9.52
-
Mph
11.4
-
FBI
56.47
-
Cals
209
-
BPM
100
-
%MHR
55.7
-
B/mi
529
-
Asc(m)
69
-
Hillscore
2
-
Surface
Road
Notes & Comments
Via Oakington to athletics track for club intervals session.
1) 1m - 6:32(6:32/m) 94/101bpm 24cal 9.18/10.95mph
2) 1m - 5:39(5:39/m) 100/106bpm 26cal 10.62/12.64mph
3) 1m - 5:36(5:36/m) 100/109bpm 24cal 10.73/13.5mph
4) 1m - 4:37(4:37/m) 102/107bpm 21cal 13.02/15.58mph
5) 1m - 5:31(5:31/m) 106/111bpm 27cal 10.87/14.93mph
6) 1m - 4:52(4:52/m) 104/112bpm 22cal 12.35/14.51mph
7) 1m - 4:43(4:43/m) 99/112bpm 16cal 12.7/16.01mph
8) 1m - 5:11(5:11/m) 99/109bpm 17cal 11.59/15.19mph
9) 1m - 5:12(5:12/m) 107/120bpm 24cal 11.52/15.88mph
10) 0.52m - 2:23(4:33/m) 102/110bpm 8cal 13.2/16.4mph
6:32 5:39 5:36 4:37 5:31 4:52 4:43 5:11 5:12 2:23
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
3:50 |
3:50 +14
|
7.84 |
90 77-99 |
689 |
1/2 |
1.00 |
6:45 |
2:56 |
10.24 |
96 91-100 |
562 |
1/3 |
1.50 |
9:34 |
2:49 |
10.67 |
102 99-106 |
573 |
4/3 |
2.00 |
12:33 |
3:00 +9
|
10.02 |
95 86-101 |
569 |
2/4 |
2.50 |
15:41 |
3:07 +7
|
9.61 |
97 86-109 |
605 |
5/1 |
3.00 |
18:16 |
2:35 |
11.59 |
102 95-108 |
528 |
1/4 |
3.50 |
20:45 |
2:29 |
12.11 |
101 98-107 |
500 |
2/2 |
4.00 |
22:52 |
2:08 |
14.07 |
102 99-106 |
435 |
1/3 |
4.50 |
25:43 |
2:50 |
10.57 |
107 103-110 |
608 |
10/0 |
5.00 |
28:24 |
2:41 |
11.18 |
105 98-111 |
563 |
6/3 |
5.50 |
30:51 |
2:27 |
12.26 |
107 102-112 |
524 |
6/0 |
6.00 |
33:15 |
2:25 |
12.43 |
102 91-109 |
492 |
4/5 |
6.50 |
36:05 |
2:50 +26
|
10.58 |
100 89-112 |
567 |
1/5 |
7.00 |
38:24 |
2:19 |
12.99 |
99 87-108 |
457 |
4/5 |
7.50 |
40:55 |
2:31 |
11.93 |
95 80-108 |
478 |
2/10 |
8.00 |
43:35 |
2:40 |
11.27 |
102 96-109 |
543 |
6/3 |
8.50 |
46:31 |
2:56 |
10.21 |
108 101-114 |
635 |
5/0 |
9.00 |
48:47 |
2:16 |
13.20 |
102 86-120 |
464 |
1/5 |
9.50 |
51:04 |
2:17 |
13.16 |
102 93-110 |
465 |
3/6 |
9.52 |
51:11 |
7 |
12.59 |
95 95-95 |
453 |
0/1 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
57 |
3:51 |
More |
800m |
2:00 |
4:01 |
More |
1km |
2:37 |
4:12 |
More |
Mile |
4:24 |
4:24 |
More |
5k |
15:10 |
4:53 |
More |
5 miles |
25:12 |
5:02 |
More |
10k |
31:15 |
5:02 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
52:57 |
5:18 |
20km |
1:06:41 |
5:22 |
15 miles |
1:21:24 |
5:26 |
20 miles |
1:50:25 |
5:31 |
40km |
2:19:01 |
5:36 |
25 miles |
2:19:53 |
5:36 |
42km |
2:26:24 |
5:37 |
50 miles |
4:51:38 |
5:50 |
56 miles |
5:28:51 |
5:52 |
100 miles |
10:08:02 |
6:05 |
112 miles |
11:25:38 |
6:07 |
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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