Sun 8th Mar 2020 at 12:00pm by Flatlander
Bike > General
windy
cold
-
Time
56:19
-
Miles
9.16
-
Mph
9.8
-
FBI
48.50
-
Cals
304
-
BPM
106
-
%MHR
59.1
-
B/mi
654
-
Asc(m)
57
-
Hillscore
1
-
Surface
Road
Notes & Comments
1 comments
Return from Cambridge HM.
Frequent severe calf cramps forcing stops to stretch them. Felt nauseous all the way home, and had Raynaud's attack.
1) 1m - 8:01(8:01/m) 99/106bpm 42cal 7.48/9.68mph
2) 1m - 7:20(7:20/m) 104/110bpm 40cal 8.18/13.13mph
3) 1m - 5:20(5:20/m) 107/115bpm 30cal 11.26/15.53mph
4) 1m - 5:20(5:20/m) 108/115bpm 29cal 11.24/13.36mph
5) 1m - 5:49(5:49/m) 110/115bpm 35cal 10.32/12.06mph
6) 1m - 5:38(5:38/m) 109/115bpm 31cal 10.65/11.98mph
7) 1m - 5:49(5:49/m) 108/114bpm 31cal 10.32/12.38mph
8) 1m - 6:13(6:13/m) 109/115bpm 32cal 9.65/10.94mph
9) 1m - 5:37(5:37/m) 109/114bpm 28cal 10.7/13.23mph
10) 0.16m - 1:13(7:25/m) 109/111bpm 6cal 8.09/9.14mph
8:01 7:20 5:20 5:20 5:49 5:38 5:49 6:13 5:37 1:13
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
4:13 |
4:13 +1:53
|
3.56 |
93 83-103 |
1568 |
1/2 |
| 0.50 |
6:03 |
1:50 |
8.21 |
102 99-106 |
746 |
3/1 |
| 0.75 |
7:47 |
1:45 |
8.59 |
103 100-105 |
720 |
2/0 |
| 1.00 |
10:41 |
2:54 +47
|
5.18 |
101 95-104 |
1170 |
1/2 |
| 1.25 |
12:46 |
2:05 |
7.22 |
104 99-110 |
865 |
5/0 |
| 1.50 |
14:31 |
1:45 |
8.54 |
101 98-103 |
709 |
2/1 |
| 1.75 |
16:29 |
1:58 |
7.66 |
105 104-107 |
823 |
5/0 |
| 2.00 |
18:14 |
1:45 +13
|
8.59 |
103 96-109 |
720 |
0/3 |
| 2.25 |
19:20 |
1:07 |
13.49 |
105 103-108 |
467 |
0/4 |
| 2.50 |
20:32 |
1:11 |
12.59 |
108 108-110 |
515 |
1/2 |
| 2.75 |
22:00 |
1:29 |
10.16 |
106 102-111 |
626 |
1/0 |
| 3.00 |
25:16 |
3:16 +1:44
|
4.59 |
105 95-115 |
1372 |
4/1 |
| 3.25 |
26:42 |
1:25 |
10.54 |
107 94-115 |
609 |
2/0 |
| 3.50 |
28:00 |
1:18 |
11.51 |
106 103-109 |
553 |
0/1 |
| 3.75 |
29:17 |
1:17 |
11.72 |
107 105-109 |
548 |
0/3 |
| 4.00 |
30:38 |
1:21 |
11.13 |
109 107-110 |
587 |
2/2 |
| 4.25 |
31:54 |
1:17 |
11.73 |
110 108-111 |
563 |
0/2 |
| 4.50 |
33:19 |
1:25 |
10.63 |
111 108-113 |
627 |
1/1 |
| 4.75 |
35:33 |
2:14 +40
|
6.70 |
109 106-115 |
977 |
0/2 |
| 5.00 |
37:06 |
1:33 |
9.70 |
112 109-113 |
692 |
0/1 |
| 5.25 |
38:34 |
1:28 |
10.22 |
113 110-115 |
664 |
2/1 |
| 5.50 |
39:56 |
1:22 |
11.00 |
108 106-111 |
589 |
1/2 |
| 5.75 |
41:24 |
1:27 |
10.29 |
107 106-109 |
624 |
2/1 |
| 6.00 |
42:44 |
1:21 |
11.15 |
107 106-109 |
576 |
1/1 |
| 6.25 |
44:02 |
1:18 |
11.52 |
107 105-108 |
557 |
0/2 |
| 6.50 |
45:33 |
1:31 |
9.91 |
106 104-107 |
642 |
1/1 |
| 6.75 |
47:01 |
1:28 |
10.24 |
109 105-114 |
639 |
0/0 |
| 7.00 |
48:33 |
1:32 |
9.77 |
111 110-112 |
681 |
2/0 |
| 7.25 |
50:08 |
1:34 |
9.53 |
109 108-111 |
686 |
0/1 |
| 7.50 |
51:46 |
1:39 |
9.13 |
106 102-110 |
697 |
2/2 |
| 7.75 |
53:15 |
1:29 |
10.15 |
110 108-113 |
650 |
2/2 |
| 8.00 |
54:46 |
1:31 |
9.85 |
113 110-115 |
688 |
1/2 |
| 8.25 |
56:15 |
1:28 |
10.17 |
111 109-113 |
655 |
1/0 |
| 8.50 |
57:45 |
1:30 |
9.97 |
106 104-108 |
638 |
3/0 |
| 8.75 |
59:01 |
1:16 |
11.90 |
110 109-111 |
554 |
2/1 |
| 9.00 |
1:00:23 |
1:22 |
10.94 |
107 103-110 |
587 |
0/3 |
| 9.16 |
1:01:36 |
1:13 |
8.04 |
109 108-110 |
814 |
0/1 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
1:06 |
4:25 |
More |
| 800m |
2:16 |
4:34 |
More |
| 1km |
2:54 |
4:39 |
More |
| Mile |
5:10 |
5:10 |
More |
| 5k |
17:51 |
5:45 |
More |
| 5 miles |
29:17 |
5:51 |
More |
| 10k |
36:22 |
5:51 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 10 miles |
1:01:48 |
6:11 |
| 20km |
1:17:49 |
6:16 |
| 15 miles |
1:34:59 |
6:20 |
| 20 miles |
2:08:52 |
6:27 |
| 40km |
2:42:15 |
6:32 |
| 25 miles |
2:43:15 |
6:32 |
| 42km |
2:50:51 |
6:33 |
| 50 miles |
5:40:21 |
6:48 |
| 56 miles |
6:23:48 |
6:51 |
| 100 miles |
11:49:37 |
7:06 |
| 112 miles |
13:20:12 |
7:09 |
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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Take care of yourself this afternoon, rest up and eat and drink well.