Mon 20th Jan 2020 at 9:00am by Oranj
Bike > Maintenance
- v cold
-
Time
43:48
-
Miles
9.87
-
Mph
13.5
-
FBI
61.33
-
Cals
430
-
BPM
115
-
%MHR
68.7
-
B/mi
512
-
Asc(m)
114
-
Hillscore
2
-
Surface
Road
Notes & Comments
Felt a bit cold and damp from this morning's run, no time to get properly changed. Fingers and toes suffered
===
1) 10km - 27:06(2:43/km) 116/129bpm 287cal 22.14/36.04kmph
2) 5.88km - 16:42(2:51/km) 114/134bpm 143cal 21.11/34.8kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
2:29 |
2:29 +9
|
12.12 |
109 91-120 |
540 |
2/8 |
1.00 |
4:20 |
1:51 |
16.17 |
108 92-120 |
401 |
5/11 |
1.50 |
6:24 |
2:04 |
14.50 |
117 107-122 |
484 |
5/3 |
2.00 |
8:28 |
2:04 |
14.56 |
114 110-121 |
470 |
2/5 |
2.50 |
10:26 |
1:59 |
15.14 |
121 118-124 |
480 |
4/3 |
3.00 |
12:14 |
1:48 |
16.67 |
120 117-124 |
432 |
3/8 |
3.50 |
14:45 |
2:31 +7
|
11.92 |
113 107-118 |
569 |
4/4 |
4.00 |
16:49 |
2:04 |
14.57 |
120 113-124 |
494 |
4/5 |
4.50 |
18:59 |
2:10 |
13.85 |
117 104-124 |
507 |
4/6 |
5.00 |
22:08 |
3:09 +14
|
9.53 |
114 105-121 |
718 |
10/5 |
5.50 |
24:18 |
2:10 |
13.82 |
114 108-119 |
495 |
5/5 |
6.00 |
26:42 |
2:24 |
12.54 |
123 114-128 |
588 |
15/5 |
6.50 |
28:35 |
1:53 |
15.93 |
121 103-129 |
456 |
4/16 |
7.00 |
31:11 |
2:36 +14
|
11.53 |
106 96-113 |
552 |
2/10 |
7.50 |
33:26 |
2:15 |
13.36 |
114 104-119 |
512 |
6/3 |
8.00 |
35:32 |
2:06 |
14.24 |
120 116-124 |
506 |
6/5 |
8.50 |
38:03 |
2:31 |
11.95 |
113 101-123 |
567 |
2/5 |
9.00 |
40:43 |
2:40 +20
|
11.24 |
113 99-126 |
603 |
12/0 |
9.50 |
42:47 |
2:04 |
14.52 |
122 107-134 |
504 |
6/3 |
9.87 |
45:03 |
2:16 +11
|
9.65 |
112 99-121 |
697 |
6/0 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
48 |
3:15 |
More |
800m |
1:45 |
3:30 |
More |
1km |
2:13 |
3:33 |
More |
Mile |
3:39 |
3:39 |
More |
5k |
12:18 |
3:57 |
More |
5 miles |
21:42 |
4:20 |
More |
10k |
26:50 |
4:19 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
44:24 |
4:26 |
20km |
55:40 |
4:29 |
15 miles |
1:07:41 |
4:31 |
20 miles |
1:31:18 |
4:34 |
40km |
1:54:27 |
4:36 |
25 miles |
1:55:09 |
4:36 |
42km |
2:00:24 |
4:37 |
50 miles |
3:56:46 |
4:44 |
56 miles |
4:26:23 |
4:45 |
100 miles |
8:06:50 |
4:52 |
112 miles |
9:07:44 |
4:53 |
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