Tue 31st Aug 2021 at 7:45am by Richard-M

Bike > Zwift

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Time
39:46
Miles
11.83
Mph
17.8
FBI
78.24
Cals
509
Watts
191
Cadence
78
BPM
128
%MHR
75.1
B/mi
429
Surface
Road

Notes & Comments

Zwift - Makuri Island - Cadence Crusher
Various power intervals

Bit too much off road and no cadence targets,

Split Summary
===
1) 5km - 11:14(2:15/km) 108/131bpm [243b/km] 124cal 79/94rpm 162/257W 26.7/35.1kmph
2) 5km - 10:00(2:00/km) 130/143bpm [260b/km] 139cal 76/88rpm 210/313W 30.01/37.49kmph
3) 5km - 9:55(1:59/km) 139/150bpm [276b/km] 138cal 78/98rpm 210/397W 30.27/45.18kmph
4) 4.04km - 8:38(2:08/km) 138/152bpm [295b/km] 108cal 79/104rpm 187/422W 28.1/44.91kmph

11:14 10:00 9:55 8:38

Pace

50%

31%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.50	2:30	2:30	11.99	89 86-94	446	64 49-77	101 24-150
1.00	4:31	2:00	14.95	95 84-106	381	79 72-85	132 85-165
1.50	6:15	1:45	17.21	107 102-111	373	84 78-88	156 99-201
2.00	7:50	1:34	19.06	111 108-120	349	87 80-94	188 98-251
2.50	9:17	1:28	20.49	128 121-131	375	90 87-92	230 178-249
3.00	10:52	1:34	19.10	129 123-131	405	83 75-90	211 150-257
3.50	12:35	1:44	17.38	121 117-124	418	76 72-78	182 96-207
4.00	14:19	1:44	17.36	125 117-129	432	76 73-79	184 76-219
4.50	15:56	1:37	18.60	124 120-130	400	77 71-82	216 163-270
5.00	17:26	1:30	19.89	138 130-140	416	78 67-81	238 132-281
5.50	19:02	1:36	18.78	132 128-137	422	76 67-84	213 95-289
6.00	20:37	1:35	18.90	139 129-143	441	78 74-82	209 120-269
6.50	22:04	1:27	20.66	141 133-147	410	83 69-88	250 130-322
7.00	23:39	1:35	18.98	140 136-147	443	77 67-82	213 137-278
7.50	25:18	1:38	18.31	140 135-143	459	76 67-80	198 145-285
8.00	26:50	1:32	19.59	136 133-139	417	84 76-87	227 197-261
8.50	28:32	1:42	17.62	141 138-143	480	77 68-88	185 85-243
9.00	30:16	1:44	17.30	134 131-138	465	75 72-78	179 133-379
9.50	31:46	1:30	20.03	144 131-150	431	81 69-98	236 128-397
10.00	33:16	1:31	19.81	145 138-152	439	85 72-97	233 71-398
10.50	34:47	1:30	19.98	147 138-151	441	88 74-104	232 115-422
11.00	36:33	1:46	16.93	143 136-147	507	83 71-86	168 127-195
11.50	38:37	2:04	14.55	127 121-135	524	71 63-76	137 59-195
11.83	39:46	1:09	17.04	123 120-132	433	73 61-92	187 98-354

Heart

128/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

191W (422 max)

Power Graph

Power Bands

Cadence

78 (104 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	36	2:24	More
800m	1:25	2:51	More
1km	1:47	2:51	More
Mile	2:56	2:56	More
5k	9:36	3:05	More
5 miles	15:33	3:07	More
10k	19:27	3:08	More
10 miles	32:01	3:12	More

Predictions

Dist	Time	Per Mile
10 miles	33:01	3:18
20km	42:00	3:23
15 miles	51:44	3:27
20 miles	1:11:10	3:34
40km	1:30:33	3:39
25 miles	1:31:08	3:39
42km	1:35:35	3:40
50 miles	3:16:29	3:56
56 miles	3:42:46	3:59
100 miles	7:03:36	4:14
112 miles	8:00:17	4:17

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