Fri 4th Sep 2020 at 4:00pm by Gooner

Bike > Zwift

breezy

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Time
41:09
Miles
12.46
Mph
18.2
FBI
70.45
Watts
135
Cadence
87
Asc(m)
116
Surface
Road

Notes & Comments

2 by 2 intervals - 5 bouts of 2min efforts with 2 mins active recovery to improve hard effort recovery. Had a few mins rest and then did a 4 min effort after that too.

Split Summary
===
1) 2.1m - 7:58(3:48/m)
2) 0.66m - 1:59(3:00/m)
3) 0.57m - 1:59(3:28/m)
4) 0.29m - 59(3:26/m)
5) 0.38m - 59(2:34/m)
6) 0.61m - 1:59(3:16/m)
7) 0.33m - 59(3:00/m)
8) 0.36m - 59(2:43/m)
9) 0.57m - 1:59(3:27/m)
10) 0.34m - 59(2:51/m)
11) 0.36m - 59(2:42/m)
12) 0.58m - 1:59(3:24/m)
13) 0.33m - 59(2:57/m)
14) 0.36m - 59(2:42/m)
15) 0.6m - 1:59(3:18/m)
16) 0.5m - 1:59(3:58/m)
17) 3.49m - 11:26(3:16/m)

7:58 1:59 1:59 59 59 1:59 59 59 1:59 59 59 1:59 59 59 1:59 1:59 11:26

Pace

17%

24%

41%

16%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.50	2:26	2:26	12.37	83 58-86	90 85-96	0/0
1.00	4:13	1:47	16.75	85 82-87	101 96-105	0/0
1.50	5:56	1:43	17.45	84 82-86	110 105-115	0/0
2.00	7:38	1:42	17.62	86 83-88	119 114-123	0/0
2.50	9:12	1:34	19.21	89 84-95	158 123-170	0/1
3.00	10:45	1:33	19.27	88 83-92	139 109-169	1/19
3.50	12:39	1:54	15.83	88 82-95	135 109-185	1/30
4.00	13:58	1:19	22.81	97 87-105	209 184-221	30/6
4.50	15:35	1:37	18.58	86 82-100	110 81-219	15/0
5.00	17:09	1:34	19.06	89 83-102	167 109-219	2/1
5.50	18:36	1:26	20.88	94 81-103	171 54-219	2/0
6.00	20:22	1:46	16.92	86 82-96	125 109-185	0/0
6.50	21:45	1:23	21.64	95 86-104	203 183-219	0/0
7.00	23:27	1:41	17.75	88 83-102	123 55-218	0/0
7.50	24:59	1:32	19.52	89 82-96	157 109-186	0/1
8.00	26:23	1:24	21.40	97 84-105	188 54-219	0/2
8.50	28:06	1:43	17.40	85 82-89	107 84-110	0/11
9.00	30:07	2:00	14.95	86 82-89	81 41-125	6/17
9.50	31:57	1:51	16.29	85 78-92	122 72-202	24/20
10.00	33:25	1:27	20.60	87 80-94	181 96-238	21/3
10.50	34:52	1:27	20.62	87 84-90	178 148-222	4/0
11.00	36:19	1:27	20.69	88 84-92	193 152-245	0/0
11.50	37:55	1:36	18.74	88 82-99	116 16-332	0/0
12.00	39:45	1:50	16.39	83 80-86	108 78-195	0/0
12.45	41:25	1:40	16.34	82 52-86	102 63-163	0/0

Elevation

Asc 116m, Range 48m

Elevation Graph

No climbs of at least 10 metres detected.

Power

135W (332 max)

Power Graph

Power Bands

Cadence

87 (105 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	38	2:34	More
800m	1:18	2:37	More
1km	1:39	2:40	More
Mile	2:54	2:54	More
5k	9:23	3:01	More
5 miles	15:26	3:05	More
10k	19:26	3:08	More
10 miles	31:59	3:12	More

Predictions

Dist	Time	Per Mile
10 miles	32:28	3:15
20km	41:02	3:18
15 miles	50:16	3:21
20 miles	1:08:33	3:26
40km	1:26:39	3:29
25 miles	1:27:12	3:29
42km	1:31:20	3:30
50 miles	3:04:09	3:41
56 miles	3:28:06	3:43
100 miles	6:28:53	3:53
112 miles	7:19:27	3:55

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