Fri 8th Jan 2021 at 3:00pm by Gooner
Bike > Fixed Wheel
-
Time
34:59
-
Miles
12.12
-
Mph
20.8
-
FBI
80.64
-
Cals
441
-
Watts
156
-
Cadence
92
-
Surface
Road
Notes & Comments
Wattbike cyclist all rounder intervals. Included 30 sec, 1 min, 2 min and 3 min efforts.
Was sweaty but not too tough.
Split Summary
===
1) 0.98m - 3:00(3:03/m) 33cal
2) 1.03m - 3:00(2:54/m) 37cal
3) 1.07m - 3:00(2:49/m) 39cal
4) 0.37m - 1:00(2:44/m) 14cal
5) 0.65m - 2:00(3:04/m) 22cal
6) 0.2m - 30(2:33/m) 8cal
7) 0.07m - 15(3:24/m) 2cal
8) 0.38m - 1:00(2:37/m) 15cal
9) 0.13m - 29(3:50/m) 4cal
10) 0.76m - 2:00(2:39/m) 29cal
11) 0.13m - 30(3:54/m) 4cal
12) 0.74m - 2:00(2:43/m) 28cal
13) 0.19m - 45(4:00/m) 6cal
14) 1.07m - 3:00(2:48/m) 39cal
15) 0.13m - 30(4:00/m) 4cal
16) 0.39m - 1:00(2:35/m) 15cal
17) 0.06m - 15(4:07/m) 2cal
18) 0.23m - 30(2:12/m) 11cal
19) 3.57m - 10:15(2:52/m) 129cal
3:00 3:00 3:00 1:00 2:00 30 15 1:00 29 2:00 30 2:00 45 3:00 30 1:00 15 30 10:15
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.50 |
1:32 |
1:32 |
19.47 |
88 81-90 |
129 100-148 |
1.00 |
3:03 |
1:30 |
19.90 |
90 88-94 |
135 120-175 |
1.50 |
4:30 |
1:27 |
20.58 |
94 92-95 |
148 132-177 |
2.00 |
5:57 |
1:27 |
20.81 |
94 92-97 |
151 129-178 |
2.50 |
7:21 |
1:24 |
21.34 |
97 95-100 |
164 136-202 |
3.00 |
8:46 |
1:25 |
21.23 |
97 94-101 |
161 137-203 |
3.50 |
10:10 |
1:24 |
21.49 |
99 87-106 |
170 109-232 |
4.00 |
11:42 |
1:32 |
19.54 |
89 87-90 |
129 111-148 |
4.50 |
13:05 |
1:23 |
21.60 |
97 71-111 |
175 69-345 |
5.00 |
14:34 |
1:29 |
20.20 |
87 59-104 |
151 46-248 |
5.50 |
15:54 |
1:19 |
22.69 |
96 92-98 |
195 175-217 |
6.00 |
17:25 |
1:31 |
19.72 |
84 60-97 |
139 54-228 |
6.50 |
18:46 |
1:21 |
22.30 |
96 94-98 |
183 141-201 |
7.00 |
20:23 |
1:37 |
18.51 |
79 60-94 |
119 46-228 |
7.50 |
21:47 |
1:25 |
21.30 |
92 91-94 |
164 142-189 |
8.00 |
23:19 |
1:31 |
19.68 |
85 59-102 |
142 43-329 |
8.50 |
24:38 |
1:19 |
22.75 |
96 61-111 |
209 24-378 |
9.00 |
26:07 |
1:29 |
20.15 |
89 74-106 |
143 67-343 |
9.50 |
27:36 |
1:29 |
20.33 |
91 88-92 |
145 125-171 |
10.00 |
29:00 |
1:25 |
21.25 |
93 90-94 |
161 129-185 |
10.50 |
30:25 |
1:25 |
21.26 |
94 91-98 |
162 118-201 |
11.00 |
31:52 |
1:27 |
20.72 |
95 93-96 |
152 119-168 |
11.50 |
33:18 |
1:26 |
21.03 |
95 94-97 |
155 138-186 |
12.00 |
34:41 |
1:23 |
21.61 |
99 95-105 |
172 144-219 |
12.12 |
34:59 |
18 |
23.36 |
105 103-107 |
203 181-222 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
35 |
2:19 |
More |
800m |
1:17 |
2:36 |
More |
1km |
1:37 |
2:35 |
More |
Mile |
2:45 |
2:45 |
More |
5k |
8:49 |
2:50 |
More |
5 miles |
14:15 |
2:51 |
More |
10k |
17:50 |
2:52 |
More |
10 miles |
28:42 |
2:52 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
28:26 |
2:51 |
20km |
35:56 |
2:53 |
15 miles |
44:02 |
2:56 |
20 miles |
1:00:03 |
3:00 |
40km |
1:15:54 |
3:03 |
25 miles |
1:16:23 |
3:03 |
42km |
1:20:00 |
3:04 |
50 miles |
2:41:18 |
3:14 |
56 miles |
3:02:16 |
3:15 |
100 miles |
5:40:37 |
3:24 |
112 miles |
6:24:54 |
3:26 |
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