Wed 13th Jan 2021 at 6:00am by Richard-M

Bike > Zwift

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Time
1:18:15
Miles
26.41
Mph
20.3
FBI
88.03
Cals
909
Watts
196
Cadence
87
BPM
132
%MHR
77.9
B/mi
392
Surface
Road

Notes & Comments

Bike: Zwift: Innsbruck: The McCarthy Special - Epic fail
10min WU 3s [3min@250W, 3min@280W,3min@310W, 9Min @155W] 10/13
no endurance.... maybe i need a rest.... nice sprints in free ride at the end

Split Summary
===
1) 5km - 10:58(2:12/km) 95/124bpm 82cal 82/98rpm 126/267W 27.37/36.98kmph
2) 5km - 7:57(1:35/km) 140/151bpm 125cal 92/107rpm 268/356W 37.77/42.69kmph
3) 5km - 10:01(2:00/km) 126/152bpm 98cal 88/100rpm 165/319W 29.96/42.22kmph
4) 5km - 7:45(1:33/km) 149/157bpm 123cal 93/110rpm 267/345W 38.74/42.69kmph
5) 5km - 9:57(1:59/km) 136/159bpm 97cal 84/95rpm 163/354W 30.15/43.16kmph
6) 5km - 8:01(1:36/km) 149/155bpm 121cal 88/103rpm 256/317W 37.39/41.12kmph
7) 5km - 9:58(2:00/km) 136/158bpm 100cal 84/101rpm 169/521W 30.08/52.57kmph
8) 5km - 9:18(1:52/km) 137/144bpm 105cal 84/95rpm 192/255W 32.27/36.98kmph
9) 2.51km - 4:21(1:44/km) 143/160bpm 58cal 84/104rpm 237/438W 34.65/50.18kmph

10:58 7:57 10:01 7:45 9:57 8:01 9:58 9:18 4:21

Pace

33%

17%

37%

10%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
1.00	4:10	4:10	14.38	87 66-99	363	86 7-98	87 3-128
2.00	7:34	3:24	17.67	93 88-100	316	78 61-90	125 54-155
3.00	10:40	3:06	19.35	105 97-120	326	85 75-93	167 96-266
4.00	13:26	2:46	21.73	129 120-134	356	91 8-104	249 173-304
5.00	15:56	2:30	23.95	140 133-145	351	93 88-104	272 189-319
6.00	18:22	2:26	24.61	147 143-150	358	93 61-107	279 118-356
7.00	21:25	3:02	19.75	139 116-152	422	91 32-106	184 71-328
8.00	24:45	3:20	17.97	120 115-123	401	88 82-92	154 94-210
9.00	28:02	3:17	18.30	123 119-129	403	89 84-92	158 105-203
10.00	30:41	2:39	22.58	137 123-144	364	93 83-101	236 120-284
11.00	33:09	2:28	24.26	148 142-152	366	94 87-103	269 179-345
12.00	35:37	2:27	24.45	153 150-156	376	93 69-110	275 108-333
13.00	38:24	2:47	21.57	154 141-159	428	89 54-102	219 20-354
14.00	41:39	3:16	18.41	131 120-141	427	87 68-95	154 82-216
15.00	44:55	3:16	18.39	134 130-140	437	80 67-91	157 99-199
16.00	47:51	2:56	20.42	136 129-146	400	87 82-95	198 105-266
17.00	50:26	2:35	23.24	148 145-151	382	87 40-101	254 41-299
18.00	52:59	2:33	23.48	151 149-153	386	89 48-103	258 111-305
19.00	55:40	2:40	22.48	153 151-158	408	90 49-101	236 43-317
20.00	59:09	3:30	17.17	132 117-151	461	89 75-101	131 55-173
21.00	1:02:11	3:02	19.80	128 117-156	388	82 18-100	205 23-521
22.00	1:05:21	3:10	18.95	140 126-158	443	82 18-95	175 77-426
23.00	1:08:17	2:56	20.40	136 131-143	400	85 24-92	199 93-245
24.00	1:11:26	3:08	19.10	139 131-144	437	84 36-95	170 59-253
25.00	1:14:20	2:54	20.68	138 131-143	400	83 39-92	199 63-255
26.00	1:17:11	2:51	21.05	140 136-144	399	84 9-101	221 109-297
26.42	1:18:16	1:05	23.10	153 144-160	397	86 17-104	296 25-438

Heart

132/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

196W (521 max)

Power Graph

Power Bands

Cadence

87 (110 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	30	1:59	More
800m	1:08	2:17	More
1km	1:29	2:23	More
Mile	2:24	2:24	More
5k	7:41	2:28	More
5 miles	13:37	2:43	More
10k	17:33	2:49	More
10 miles	27:32	2:45	More
Half	37:15	2:51	More
20 miles	57:33	2:53	More
Mara	1:17:06	2:57	More

Predictions

Dist	Time	Per Mile
10 miles	26:40	2:40
20km	33:56	2:44
15 miles	41:48	2:47
20 miles	57:30	2:53
40km	1:13:10	2:57
25 miles	1:13:38	2:57
42km	1:17:13	2:58
50 miles	2:38:45	3:11
56 miles	3:00:00	3:13
100 miles	5:42:15	3:25
112 miles	6:28:04	3:28

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