Wed 20th Nov 2019 at 9:00pm by Jon_P

Bike > Turbo Trainer

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Time
55:01
Miles
12.33
Mph
13.4
FBI
56.52
Cals
403
Watts
126
Cadence
61
BPM
121
%MHR
69.6
B/mi
540
Surface
Road

Notes & Comments

WU - 5mins easy Zn1, 5mins Zn2 - (10mins)

MS - 6x's 5min big gear (50-60rpm), w/2mins easy spin recovery

WD - 5mins easy Zn1

10:02 4:59 2:01 5:00 2:15 5:00 2:13 5:01 2:01 5:00 2:02 5:00 4:26

Pace

12%

62%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.50	2:38	2:38	11.37	119 104-130	628	79 41-86	94 30-140
1.00	5:13	2:35	11.62	122 113-128	630	81 35-90	92 12-153
1.50	7:14	2:00	14.95	116 93-142	465	78 51-86	122 75-160
2.00	9:14	2:01	14.93	90 76-108	362	78 48-85	116 44-148
2.50	11:01	1:47	16.85	84 66-98	299	70 58-85	135 97-171
3.00	12:40	1:39	18.11	96 68-113	318	57 54-61	147 102-167
3.50	14:15	1:35	19.04	110 100-117	347	60 57-64	155 121-189
4.00	17:01	2:47 +33	10.80	108 94-119	600	63 26-75	110 12-186
4.50	19:11	2:10	13.85	111 88-131	481	55 29-68	149 12-195
5.00	21:10	1:58	15.24	138 126-149	543	56 52-59	166 132-194
5.50	23:32	2:23	12.62	132 118-147	628	55 25-65	121 18-184
6.00	26:01	2:29	12.07	114 106-123	567	57 21-68	118 27-171
6.50	27:58	1:57	15.38	129 114-136	503	56 38-63	163 82-198
7.00	30:01	2:02	14.74	136 129-140	554	55 30-61	152 45-204
7.50	32:54	2:53	10.39	118 106-142	682	55 28-65	91 14-170
8.00	34:53	1:59	15.08	122 108-136	485	55 32-59	159 61-194
8.50	36:54	2:01	14.94	136 130-140	546	54 33-58	156 60-182
9.00	39:44	2:50	10.59	131 108-150	743	54 27-69	96 7-190
9.50	41:46	2:02	14.69	131 113-139	535	53 35-59	151 67-184
10.00	43:44	1:57	15.32	136 129-142	533	55 33-60	160 65-197
10.50	46:32	2:48	10.70	131 111-145	734	57 23-70	96 5-198
11.00	48:29	1:58	15.31	130 116-140	509	55 34-61	163 63-192
11.50	50:29	2:00	15.04	138 134-140	550	54 32-60	157 59-194
12.00	53:23	2:54	10.35	129 110-141	748	60 24-71	86 13-203
12.33	55:34	2:11	9.08	107 93-116	707	65 51-75	68 47-97

Heart

121/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

126W (204 max)

Power Graph

Power Bands

Cadence

61 (90 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	46	3:05	More
800m	1:33	3:07	More
1km	1:56	3:07	More
Mile	3:10	3:10	More
5k	11:37	3:44	More
5 miles	20:41	4:08	More
10k	25:48	4:09	More
10 miles	43:13	4:19	More

Predictions

Dist	Time	Per Mile
10 miles	44:04	4:24
20km	55:29	4:28
15 miles	1:07:43	4:31
20 miles	1:31:52	4:36
40km	1:55:40	4:39
25 miles	1:56:23	4:39
42km	2:01:48	4:40
50 miles	4:02:39	4:51
56 miles	4:33:37	4:53
100 miles	8:25:55	5:04
112 miles	9:30:29	5:06

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