Fri 10th Jan 2020 at 10:00am by Flatlander
Bike > General
- breezy
- cold
-
Time
1:12:43
-
Miles
14.14
-
Mph
11.7
-
FBI
58.00
-
Cals
359
-
BPM
107
-
%MHR
59.4
-
B/mi
550
-
Asc(m)
114
-
Hillscore
3
-
Surface
Road
Notes & Comments
To yoga via Madingley.
Delayed leaving by various events so I had to rush - only to find that the instructress was stuck in traffic.
1) 1m - 5:39(5:39/m) 97/106bpm 23cal 10.61/11.9mph
2) 1m - 5:20(5:20/m) 104/112bpm 25cal 11.24/12.9mph
3) 1m - 5:36(5:36/m) 103/114bpm 25cal 10.71/14.17mph
4) 1m - 5:42(5:42/m) 111/124bpm 33cal 10.54/16.3mph
5) 1m - 5:03(5:03/m) 110/125bpm 26cal 11.88/14.61mph Park Lane/Madingley Road junction was flooded again, but this time it was shallow so I could ride through it.
6) 1m - 4:57(4:57/m) 109/115bpm 24cal 12.11/17.7mph
7) 1m - 5:22(5:22/m) 113/122bpm 28cal 11.17/19.47mph
8) 1m - 3:45(3:45/m) 109/124bpm 16cal 16.02/22.52mph
9) 1m - 4:24(4:24/m) 111/121bpm 20cal 13.66/17.68mph
10) 1m - 5:09(5:09/m) 111/118bpm 24cal 11.67/14.8mph
11) 1m - 5:01(5:01/m) 117/128bpm 28cal 11.95/14.99mph
12) 0.46m - 2:36(5:42/m) 105/124bpm 9cal 10.52/15.74mph
Yoga
13) 1m - 5:01(5:01/m) 107/121bpm 29cal 11.95/18.24mph
14) 1m - 5:23(5:23/m) 106/116bpm 29cal 11.15/14.4mph
15) 0.68m - 3:45(5:30/m) 109/119bpm 20cal 10.9/14.26mph
5:39 5:20 5:36 5:42 5:03 4:57 5:22 3:45 4:24 5:09 5:01 2:36 5:01 5:23 3:45
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
2:53 |
2:53 |
10.40 |
92 75-103 |
531 |
5/4 |
1.00 |
5:39 |
2:46 |
10.86 |
99 87-106 |
547 |
1/4 |
1.50 |
8:23 |
2:44 |
10.97 |
103 94-112 |
563 |
3/1 |
2.00 |
10:59 |
2:36 |
11.53 |
104 101-107 |
541 |
2/2 |
2.50 |
13:45 |
2:46 |
10.82 |
105 98-114 |
583 |
1/2 |
3.00 |
16:35 |
2:50 |
10.59 |
104 100-109 |
589 |
5/1 |
3.50 |
19:33 |
2:58 |
10.12 |
112 104-122 |
664 |
8/1 |
4.00 |
22:17 |
2:44 |
11.01 |
108 104-113 |
589 |
3/1 |
4.50 |
24:59 |
2:42 |
11.13 |
108 103-115 |
582 |
4/0 |
5.00 |
27:20 |
2:21 |
12.74 |
114 106-124 |
537 |
2/5 |
5.50 |
29:34 |
2:14 |
13.42 |
108 103-115 |
483 |
5/4 |
6.00 |
32:17 |
2:43 |
11.02 |
109 100-115 |
593 |
9/2 |
6.50 |
35:05 |
2:48 |
10.74 |
111 101-122 |
620 |
11/9 |
7.00 |
37:40 |
2:35 |
11.64 |
114 107-120 |
588 |
5/3 |
7.50 |
39:19 |
1:40 |
18.06 |
102 94-111 |
339 |
1/19 |
8.00 |
41:24 |
2:05 |
14.36 |
113 101-123 |
472 |
3/5 |
8.50 |
43:51 |
2:27 +8
|
12.28 |
111 96-120 |
542 |
4/3 |
9.00 |
45:56 |
2:05 |
14.42 |
110 105-116 |
458 |
2/7 |
9.50 |
48:39 |
2:43 |
11.06 |
115 109-118 |
624 |
9/3 |
10.00 |
51:04 |
2:26 |
12.37 |
107 100-112 |
519 |
0/6 |
10.50 |
53:19 |
2:15 |
13.32 |
117 113-119 |
527 |
1/4 |
11.00 |
56:45 |
3:26 +40
|
8.73 |
112 86-128 |
770 |
3/0 |
11.50 |
2:43:50 |
1:47:04 +1:50:04
|
0.28 |
98 74-123 |
20986 |
2/3 |
12.00 |
2:52:22 |
8:32 |
3.52 |
110 94-121 |
1876 |
8/3 |
12.50 |
2:54:53 |
2:32 +15
|
11.87 |
104 87-116 |
526 |
1/8 |
13.00 |
2:57:50 |
2:57 +33
|
10.16 |
104 83-115 |
614 |
2/2 |
13.50 |
3:00:52 |
3:02 |
9.89 |
106 97-118 |
643 |
2/2 |
14.00 |
3:03:45 |
2:52 +5
|
10.44 |
105 91-118 |
603 |
4/5 |
14.14 |
3:04:29 |
44 |
11.19 |
112 106-116 |
600 |
0/1 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
43 |
2:54 |
More |
800m |
1:38 |
3:16 |
More |
1km |
2:07 |
3:25 |
More |
Mile |
3:44 |
3:44 |
More |
5k |
13:49 |
4:27 |
More |
5 miles |
23:31 |
4:42 |
More |
10k |
29:14 |
4:42 |
More |
10 miles |
50:05 |
5:01 |
More |
Half |
2:58:09 |
13:36 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
50:22 |
5:02 |
20km |
1:03:25 |
5:06 |
15 miles |
1:17:25 |
5:10 |
20 miles |
1:45:01 |
5:15 |
40km |
2:12:13 |
5:19 |
25 miles |
2:13:02 |
5:19 |
42km |
2:19:14 |
5:20 |
50 miles |
4:37:22 |
5:33 |
56 miles |
5:12:47 |
5:35 |
100 miles |
9:38:18 |
5:47 |
112 miles |
10:52:07 |
5:49 |
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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