Tue 12th Jan 2021 at 11:00am by Gooner

Bike > Fixed Wheel

warm

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Time
42:30
Miles
14.37
Mph
20.3
FBI
78.70
Cals
509
Watts
145
Cadence
92
BPM
140
%MHR
72.1
B/mi
414
Surface
Road

Notes & Comments

Wattbike overs and unders intervals. Was a bit easier than expected.

Split Summary
===
1) 1.59m - 5:00(3:08/m) 117/124bpm 53cal
2) 0.17m - 30(2:57/m) 123/126bpm 6cal
3) 0.19m - 30(2:37/m) 131/138bpm 8cal
4) 0.17m - 30(2:52/m) 138/139bpm 6cal
5) 0.19m - 30(2:38/m) 141/144bpm 8cal
6) 0.17m - 30(2:54/m) 144/145bpm 6cal
7) 0.2m - 31(2:32/m) 146/150bpm 9cal
8) 0.16m - 30(3:11/m) 149/151bpm 5cal
9) 1.03m - 3:00(2:54/m) 142/144bpm 37cal
10) 0.64m - 2:00(3:06/m) 137/144bpm 22cal
11) 1.01m - 3:00(2:59/m) 137/141bpm 35cal
12) 0.63m - 2:00(3:10/m) 133/140bpm 21cal
13) 1.01m - 3:00(2:59/m) 137/142bpm 35cal
14) 0.63m - 2:00(3:12/m) 133/139bpm 21cal
15) 1.07m - 3:00(2:48/m) 143/148bpm 39cal
16) 0.74m - 2:00(2:43/m) 152/156bpm 28cal
17) 0.38m - 1:00(2:39/m) 157/159bpm 15cal
18) 0.61m - 2:00(3:16/m) 147/161bpm 20cal
19) 1.05m - 3:00(2:51/m) 146/153bpm 38cal
20) 0.73m - 2:00(2:45/m) 154/159bpm 27cal
21) 0.38m - 1:00(2:40/m) 161/165bpm 15cal
22) 0.63m - 2:00(3:11/m) 150/165bpm 21cal
23) 0.99m - 2:59(3:01/m) 143/147bpm 34cal

5:00 30 30 30 30 30 31 30 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 1:00 2:00 3:00 2:00 1:00 2:00 2:59

Pace

67%

32%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.50	1:35	1:35	18.98	110 100-117	348	87 73-91	120 76-150
1.00	3:09	1:34	19.18	117 110-120	366	89 86-91	121 106-139
1.50	4:42	1:33	19.30	121 118-124	376	90 87-92	125 102-162
2.00	6:07	1:26	21.04	127 121-139	362	96 88-108	161 116-256
2.50	7:30	1:23	21.75	142 138-145	392	97 92-106	172 135-270
3.00	8:55	1:24	21.31	146 141-151	411	96 86-105	167 98-260
3.50	10:22	1:27	20.58	141 139-143	411	96 94-98	149 133-174
4.00	11:50	1:28	20.38	142 141-144	418	96 88-98	146 98-166
4.50	13:24	1:33	19.25	137 130-144	427	90 54-95	124 71-198
5.00	14:54	1:30	20.07	136 128-141	406	94 90-98	140 110-204
5.50	16:23	1:29	20.12	137 135-140	409	94 91-97	140 117-166
6.00	17:58	1:35	18.98	135 129-140	427	89 86-95	118 87-160
6.50	19:29	1:31	19.69	134 129-140	408	92 87-97	133 100-202
7.00	20:59	1:29	20.15	139 136-142	414	94 91-97	139 114-175
7.50	22:33	1:34	19.17	136 132-139	426	90 36-98	125 32-164
8.00	24:03	1:30	19.92	131 127-140	395	91 87-98	136 106-201
8.50	25:27	1:24	21.32	144 140-147	405	92 89-94	166 147-224
9.00	26:50	1:23	21.69	147 145-150	407	93 90-96	170 143-196
9.50	28:12	1:21	22.18	153 151-156	414	95 92-97	182 163-217
10.00	29:32	1:20	22.39	157 155-159	421	97 88-98	189 96-225
10.50	31:09	1:37	18.57	149 137-161	481	86 53-90	111 41-236
11.00	32:38	1:30	20.10	140 134-148	418	90 55-95	143 66-185
11.50	34:03	1:25	21.17	150 148-151	425	92 88-94	160 122-194
12.00	35:27	1:23	21.56	152 151-153	423	93 90-96	168 136-244
12.50	36:49	1:22	21.95	157 154-162	429	95 92-99	176 144-220
13.00	38:17	1:28	20.43	160 152-165	470	92 57-102	152 64-234
13.50	39:51	1:34	19.21	143 139-151	447	90 86-95	123 96-169
14.00	41:23	1:32	19.58	141 140-143	432	92 88-95	130 99-155
14.37	42:29	1:06	20.09	146 144-147	436	95 64-103	146 81-282

Heart

140/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

145W (282 max)

Power Graph

Power Bands

Cadence

92 (108 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	38	2:32	More
800m	1:19	2:38	More
1km	1:39	2:39	More
Mile	2:41	2:41	More
5k	8:52	2:51	More
5 miles	14:08	2:50	More
10k	17:52	2:53	More
10 miles	29:18	2:56	More
Half	38:29	2:56	More

Predictions

Dist	Time	Per Mile
10 miles	28:45	2:53
20km	36:20	2:55
15 miles	44:31	2:58
20 miles	1:00:42	3:02
40km	1:16:44	3:05
25 miles	1:17:13	3:05
42km	1:20:53	3:06
50 miles	2:43:05	3:16
56 miles	3:04:17	3:17
100 miles	5:44:23	3:27
112 miles	6:29:10	3:28

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