Thu 14th Nov 2019 at 9:00pm by Jon_P

Bike > Turbo Trainer

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Time
50:02
Miles
10.58
Mph
12.7
FBI
53.35
Cals
388
Watts
133
Cadence
60
BPM
112
%MHR
64.2
B/mi
528
Surface
Road

Notes & Comments

WU - 5mins easy spin, 5mins Zn2

MS - 5x's 5min big gear (50-60rpm), w/3min easy spin recovery

WD - 5mins easy spin

10:01 5:01 2:59 5:01 2:59 5:00 3:00 5:00 3:01 4:59 3:01

Pace

12%

18%

11%

59%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.50	3:10	3:10	9.47	90 71-120	570	73 33-81	103 46-151
1.00	6:01	2:51	10.52	98 75-112	559	74 36-85	110 29-185
1.50	8:32	2:30	11.96	95 75-108	477	76 45-82	127 48-171
2.00	10:51	2:19	12.92	81 65-94	376	71 38-83	139 24-194
2.50	12:52	2:01	14.93	94 88-108	378	55 51-61	170 134-189
3.00	14:51	1:59	15.09	100 68-113	398	55 37-60	168 82-199
3.50	17:44	2:53	10.43	77 63-87	443	62 24-72	95 11-223
4.00	19:44	2:01	14.89	85 70-93	343	55 31-68	166 14-209
4.50	21:40	1:56	15.51	100 82-108	387	57 54-62	174 145-211
5.00	24:03	2:22	12.66	108 99-119	512	56 27-68	125 9-198
5.50	26:45	2:42	11.09	111 102-121	600	58 27-71	106 11-209
6.00	28:43	1:58	15.28	130 116-145	511	56 41-60	168 95-203
6.50	30:38	1:55	15.63	138 129-144	530	57 29-61	173 59-200
7.00	33:31	2:53	10.40	130 116-141	750	59 20-74	93 10-203
7.50	35:37	2:06	14.31	128 117-140	537	56 26-68	152 9-194
8.00	37:36	1:59	15.15	138 127-142	547	55 32-60	164 67-203
8.50	39:57	2:22	12.71	141 127-149	665	55 27-63	127 10-196
9.00	42:46	2:49	10.67	122 101-133	686	57 27-67	99 11-189
9.50	44:46	2:00	14.97	130 125-139	521	54 32-58	161 64-190
10.00	46:41	1:54	15.74	137 124-145	522	58 37-63	174 83-196
10.50	49:35	2:55	10.31	130 115-147	757	62 26-76	96 18-202
10.58	50:02	27	10.36	126 124-127	730	66 62-71	94 82-109

Heart

112/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

133W (223 max)

Power Graph

Power Bands

Cadence

60 (85 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	55	3:42	More
800m	1:52	3:45	More
1km	2:21	3:48	More
Mile	3:51	3:51	More
5k	13:18	4:17	More
5 miles	21:58	4:24	More
10k	27:33	4:26	More
10 miles	46:23	4:38	More

Predictions

Dist	Time	Per Mile
10 miles	47:08	4:43
20km	59:20	4:46
15 miles	1:12:26	4:50
20 miles	1:38:16	4:55
40km	2:03:43	4:59
25 miles	2:04:29	4:59
42km	2:10:17	5:00
50 miles	4:19:33	5:11
56 miles	4:52:40	5:14
100 miles	9:01:08	5:25
112 miles	10:10:12	5:27

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