-
Time
1:00:00
-
Miles
17.21
-
Mph
17.2
-
FBI
106.25
-
Surface
Road
Notes & Comments
Watt bike at gym, inc 4x5mins increasing watts and cadence, 3 x 2mins aiming for 150W
5min reps av Watts 113,126,114,138 hr >139 on last one
2mins 158,163,157 hr >149
Predictions
| Dist |
Time |
Per Mile |
| 10 miles |
32:42 |
3:16 |
| 20km |
41:41 |
3:21 |
| 15 miles |
51:27 |
3:26 |
| 20 miles |
1:10:59 |
3:33 |
| 40km |
1:30:31 |
3:39 |
| 25 miles |
1:31:06 |
3:39 |
| 42km |
1:35:35 |
3:40 |
| 50 miles |
3:17:48 |
3:57 |
| 56 miles |
3:44:31 |
4:01 |
| 100 miles |
7:09:26 |
4:18 |
| 112 miles |
8:07:28 |
4:21 |
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