Thu 14th Jan 2021 at 3:00pm by Gooner
Bike > Fixed Wheel
- warm
-
Time
57:30
-
Miles
19.53
-
Mph
20.4
-
FBI
79.04
-
Watts
146
-
Cadence
85
-
BPM
146
-
%MHR
75
-
B/mi
428
-
Surface
Road
Notes & Comments
Wattbike Building Blocks
Was a decent, consistent effort made interesting by the differing cadence requirements. Could have pushed harder but have a fitness test tomorrow so decided to be sensible for a change.
Split Summary
===
1) 0.14m - 30(3:30/m) 117/119bpm 76/84rpm 91/119W 17.12/19mph
2) 0.3m - 1:00(3:17/m) 118/121bpm 83/86rpm 108/158W 18.28/21.08mph
3) 0.33m - 1:00(3:02/m) 125/131bpm 90/92rpm 132/159W 19.73/21.13mph
4) 0.35m - 1:00(2:53/m) 134/138bpm 95/98rpm 154/183W 20.87/22.25mph
5) 0.32m - 1:00(3:08/m) 136/138bpm 87/96rpm 122/190W 19.15/22.58mph
6) 0.34m - 1:00(2:55/m) 134/139bpm 93/96rpm 149/173W 20.61/21.81mph
7) 0.36m - 1:00(2:49/m) 141/144bpm 97/100rpm 164/185W 21.35/22.34mph
8) 0.15m - 30(3:21/m) 139/143bpm 83/98rpm 103/152W 17.93/20.79mph
9) 3.84m - 11:00(2:52/m) 145/150bpm 87/96rpm 156/213W 20.96/23.53mph
10) 0.58m - 2:00(3:29/m) 135/144bpm 78/82rpm 92/169W 17.21/21.61mph
11) 0.29m - 1:00(3:29/m) 122/123bpm 79/80rpm 91/127W 17.19/19.42mph
12) 3.51m - 10:00(2:51/m) 148/152bpm 85/96rpm 158/215W 21.08/23.61mph
13) 0.59m - 2:00(3:25/m) 138/149bpm 80/85rpm 96/176W 17.53/21.95mph
14) 0.29m - 1:00(3:30/m) 130/132bpm 79/83rpm 91/150W 17.16/20.69mph
15) 3.54m - 10:00(2:50/m) 152/158bpm 85/96rpm 161/239W 21.21/24.55mph
16) 0.56m - 1:59(3:31/m) 144/155bpm 77/82rpm 90/186W 17.03/22.39mph
17) 0.28m - 1:00(3:34/m) 132/135bpm 76/83rpm 88/158W 16.84/21.06mph
18) 3.61m - 10:00(2:46/m) 156/163bpm 86/96rpm 171/231W 21.66/24.27mph
19) 0.16m - 30(3:05/m) 163/164bpm 78/83rpm 137/222W 19.51/23.89mph
30 1:00 1:00 1:00 1:00 1:00 1:00 30 11:00 2:00 1:00 10:00 2:00 1:00 10:00 1:59 1:00 10:00 30
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
1.00 |
3:09 |
3:09 |
19.05 |
123 114-137 |
387 |
87 41-96 |
123 39-182 |
2.00 |
6:06 |
2:57 |
20.28 |
136 131-143 |
402 |
92 84-98 |
143 98-184 |
3.00 |
9:01 |
2:55 |
20.58 |
141 133-146 |
411 |
91 77-100 |
148 82-212 |
4.00 |
11:52 |
2:51 |
21.05 |
146 144-148 |
416 |
94 92-96 |
156 133-183 |
5.00 |
14:45 |
2:52 |
20.90 |
147 143-150 |
422 |
86 80-96 |
155 120-190 |
6.00 |
17:37 |
2:52 |
20.95 |
144 142-147 |
412 |
79 75-83 |
154 116-191 |
7.00 |
21:01 |
3:24 |
17.65 |
132 120-144 |
449 |
78 54-86 |
99 51-175 |
8.00 |
23:52 |
2:52 |
20.95 |
144 122-150 |
412 |
93 86-96 |
157 126-214 |
9.00 |
26:43 |
2:50 |
21.16 |
150 147-152 |
425 |
87 81-90 |
159 126-183 |
10.00 |
29:33 |
2:51 |
21.10 |
149 147-152 |
424 |
81 74-86 |
156 115-191 |
11.00 |
32:41 |
3:08 |
19.16 |
144 132-151 |
451 |
78 73-83 |
124 72-184 |
12.00 |
35:45 |
3:04 |
19.59 |
139 127-155 |
426 |
88 49-96 |
134 35-238 |
13.00 |
38:36 |
2:51 |
21.02 |
153 150-156 |
437 |
89 82-95 |
156 100-196 |
14.00 |
41:26 |
2:50 |
21.22 |
153 149-156 |
433 |
83 77-86 |
161 135-193 |
15.00 |
44:18 |
2:52 |
20.93 |
154 152-158 |
441 |
77 74-83 |
157 84-205 |
16.00 |
47:40 |
3:22 |
17.83 |
138 130-153 |
464 |
80 40-95 |
105 30-188 |
17.00 |
50:28 |
2:48 |
21.42 |
155 146-159 |
434 |
92 84-96 |
167 111-200 |
18.00 |
53:16 |
2:48 |
21.38 |
157 154-159 |
441 |
86 77-92 |
163 129-208 |
19.00 |
56:01 |
2:45 |
21.84 |
159 156-162 |
437 |
80 75-85 |
175 128-217 |
19.53 |
57:29 |
1:28 |
21.72 |
162 159-164 |
448 |
79 75-83 |
175 66-231 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
39 |
2:35 |
More |
800m |
1:19 |
2:39 |
More |
1km |
1:39 |
2:39 |
More |
Mile |
2:41 |
2:41 |
More |
5k |
8:35 |
2:46 |
More |
5 miles |
14:27 |
2:53 |
More |
10k |
17:55 |
2:53 |
More |
10 miles |
29:13 |
2:55 |
More |
Half |
38:25 |
2:56 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
27:56 |
2:48 |
20km |
35:19 |
2:51 |
15 miles |
43:15 |
2:53 |
20 miles |
59:00 |
2:57 |
40km |
1:14:34 |
3:00 |
25 miles |
1:15:03 |
3:00 |
42km |
1:18:36 |
3:01 |
50 miles |
2:38:29 |
3:10 |
56 miles |
2:59:05 |
3:12 |
100 miles |
5:34:41 |
3:21 |
112 miles |
6:18:11 |
3:23 |
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