Wed 5th Feb 2020 at 1:00pm by Flatlander
Bike > General
breezy
-
Time
1:31:42
-
Miles
16.87
-
Mph
11
-
FBI
54.86
-
Cals
473
-
BPM
107
-
%MHR
59.6
-
B/mi
583
-
Asc(m)
137
-
Hillscore
1
-
Surface
Road
Notes & Comments
To gym via Dry Drayton.
1) 1m - 6:03(6:03/m) 103/116bpm 34cal 9.91/11.59mph
2) 1m - 5:42(5:42/m) 110/121bpm 37cal 10.52/13mph
3) 1m - 5:47(5:47/m) 108/116bpm 32cal 10.37/12.27mph
4) 1m - 6:27(6:27/m) 115/130bpm 47cal 9.31/13.46mph
5) 1m - 6:13(6:13/m) 110/117bpm 35cal 9.65/13.27mph
6) 1m - 7:06(7:06/m) 118/127bpm 53cal 8.44/11.08mph
7) 1m - 6:04(6:04/m) 114/121bpm 37cal 9.88/14.42mph
8) 1m - 4:28(4:28/m) 110/118bpm 21cal 13.43/15.49mph
9) 1m - 5:16(5:16/m) 108/114bpm 23cal 11.39/14.15mph
10) 1m - 3:10(3:10/m) 102/112bpm 10cal 18.94/29.7mph
11) 1m - 4:08(4:08/m) 111/127bpm 19cal 14.51/25.34mph
12) 1m - 4:51(4:51/m) 104/115bpm 16cal 12.36/16.01mph
13) 1m - 5:05(5:05/m) 110/125bpm 25cal 11.81/15.57mph
14) 1m - 5:04(5:04/m) 112/127bpm 25cal 11.83/15.38mph
15) 0.96m - 5:31(5:45/m) 108/128bpm 23cal 10.42/15.63mph
Gym
16) 1m - 5:57(5:57/m) 101/113bpm 19cal 10.08/12.82mph
17) 0.91m - 4:48(5:35/m) 101/109bpm 17cal 10.76/12.86mph
6:03 5:42 5:47 6:27 6:13 7:06 6:04 4:28 5:16 3:10 4:08 4:51 5:05 5:04 5:31 5:57 4:48
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
3:04 |
3:04 |
9.79 |
98 83-109 |
601 |
4/4 |
| 1.00 |
6:03 |
2:59 |
10.05 |
107 98-115 |
639 |
0/4 |
| 1.50 |
8:51 |
2:48 |
10.69 |
110 101-120 |
617 |
3/3 |
| 2.00 |
11:54 |
3:03 +9
|
9.83 |
110 101-115 |
671 |
6/2 |
| 2.50 |
14:48 |
2:54 |
10.34 |
107 98-113 |
621 |
1/3 |
| 3.00 |
18:04 |
3:16 +24
|
9.20 |
107 94-116 |
698 |
2/2 |
| 3.50 |
21:14 |
3:10 |
9.49 |
114 111-118 |
721 |
5/1 |
| 4.00 |
24:31 |
3:17 |
9.12 |
114 103-130 |
750 |
8/1 |
| 4.50 |
27:33 |
3:01 |
9.93 |
109 104-117 |
659 |
3/1 |
| 5.00 |
30:45 |
3:12 |
9.36 |
110 105-114 |
705 |
7/0 |
| 5.50 |
34:26 |
3:41 |
8.15 |
120 115-127 |
883 |
13/1 |
| 6.00 |
37:51 |
3:25 |
8.78 |
117 114-119 |
800 |
5/0 |
| 6.50 |
41:12 |
3:21 |
8.96 |
115 107-121 |
770 |
8/0 |
| 7.00 |
43:55 |
2:43 |
11.04 |
113 105-118 |
614 |
5/3 |
| 7.50 |
46:14 |
2:19 |
12.94 |
111 100-118 |
515 |
7/1 |
| 8.00 |
48:25 |
2:11 |
13.76 |
106 100-113 |
462 |
1/5 |
| 8.50 |
51:20 |
2:56 +8
|
10.25 |
108 100-114 |
632 |
4/1 |
| 9.00 |
53:48 |
2:28 |
12.19 |
106 100-108 |
522 |
6/1 |
| 9.50 |
55:42 |
1:54 |
15.84 |
100 99-102 |
379 |
0/18 |
| 10.00 |
56:58 |
1:17 |
23.51 |
108 100-112 |
276 |
0/27 |
| 10.50 |
58:52 |
1:54 |
15.82 |
112 97-127 |
425 |
3/5 |
| 11.00 |
1:01:08 |
2:16 |
13.22 |
107 99-115 |
486 |
4/3 |
| 11.50 |
1:03:38 |
2:30 +15
|
11.99 |
101 98-105 |
506 |
1/8 |
| 12.00 |
1:06:48 |
3:09 +36
|
9.51 |
104 88-115 |
656 |
4/4 |
| 12.50 |
1:09:38 |
2:51 +26
|
10.54 |
104 89-111 |
592 |
2/6 |
| 13.00 |
1:12:21 |
2:43 |
11.06 |
116 102-126 |
630 |
6/0 |
| 13.50 |
1:14:57 |
2:36 +2
|
11.54 |
112 99-127 |
582 |
3/4 |
| 14.00 |
1:17:25 |
2:28 |
12.16 |
110 103-119 |
543 |
1/5 |
| 14.50 |
1:20:35 |
3:10 +26
|
9.49 |
118 110-127 |
746 |
3/0 |
| 15.00 |
2:28:13 |
1:07:38 +1:04:45
|
0.44 |
95 65-110 |
12850 |
2/3 |
| 15.50 |
2:31:45 |
3:33 |
8.45 |
101 91-113 |
717 |
4/1 |
| 16.00 |
2:34:18 |
2:33 |
11.77 |
103 94-109 |
525 |
2/6 |
| 16.50 |
2:37:00 |
2:41 |
11.17 |
101 91-109 |
542 |
2/2 |
| 16.82 |
2:41:44 |
4:44 +2:49
|
4.03 |
96 88-104 |
1428 |
1/1 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
32 |
2:08 |
More |
| 800m |
1:11 |
2:23 |
More |
| 1km |
1:37 |
2:37 |
More |
| Mile |
3:00 |
3:00 |
More |
| 5k |
12:46 |
4:06 |
More |
| 5 miles |
22:16 |
4:27 |
More |
| 10k |
29:28 |
4:44 |
More |
| 10 miles |
52:29 |
5:15 |
More |
| Half |
1:11:26 |
5:27 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 10 miles |
52:41 |
5:16 |
| 20km |
1:06:19 |
5:20 |
| 15 miles |
1:20:58 |
5:24 |
| 20 miles |
1:49:50 |
5:30 |
| 40km |
2:18:17 |
5:34 |
| 25 miles |
2:19:08 |
5:34 |
| 42km |
2:25:37 |
5:35 |
| 50 miles |
4:50:06 |
5:48 |
| 56 miles |
5:27:07 |
5:50 |
| 100 miles |
10:04:49 |
6:03 |
| 112 miles |
11:22:01 |
6:05 |
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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