Tue 7th Sep 2021 at 8:34am by RunRuss
Bike > General
-
Time
22:00
-
Miles
4.74
-
Mph
12.9
-
Cals
208
-
BPM
121
-
%MHR
67.1
-
B/mi
560
-
Asc(m)
88
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2.5km - 7:19(2:56/km) 112/147bpm [328b/km] 62cal 20.48/35.64kmph
2) 2.5km - 6:38(2:39/km) 127/147bpm [337b/km] 71cal 22.63/33.83kmph
3) 2.5km - 7:39(3:04/km) 124/154bpm [380b/km] 71cal 19.6/32.95kmph
4) 0.12km - 23(3:12/km) 138/141bpm [442b/km] 4cal 18.72/19.85kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:15 |
1:15 |
11.96 |
93 83-101 |
466 |
0/9 |
0.50 |
2:19 |
1:04 |
14.01 |
99 93-105 |
424 |
3/8 |
0.75 |
3:59 |
1:39 |
9.07 |
107 96-122 |
708 |
8/4 |
1.00 |
5:03 |
1:04 |
14.02 |
115 108-121 |
492 |
7/1 |
1.25 |
6:08 |
1:05 |
13.90 |
125 115-134 |
540 |
9/2 |
1.50 |
7:09 |
1:01 |
14.66 |
129 118-146 |
528 |
4/10 |
1.75 |
8:50 |
1:41 +44
|
8.91 |
138 119-147 |
929 |
7/4 |
2.00 |
10:06 |
1:16 |
11.91 |
124 104-146 |
625 |
7/2 |
2.25 |
11:37 |
1:31 +17
|
9.88 |
139 131-145 |
844 |
3/7 |
2.50 |
12:34 |
57 |
15.72 |
127 121-133 |
485 |
0/11 |
2.75 |
13:25 |
52 |
17.47 |
125 111-142 |
429 |
1/11 |
3.00 |
14:21 |
55 |
16.33 |
120 113-127 |
441 |
11/1 |
3.25 |
16:45 |
2:24 +54
|
6.25 |
109 99-121 |
1047 |
9/1 |
3.50 |
18:06 |
1:21 |
11.09 |
137 106-154 |
741 |
1/13 |
3.75 |
19:32 |
1:27 +24
|
10.40 |
137 125-145 |
790 |
3/6 |
4.00 |
20:46 |
1:14 |
12.23 |
116 101-126 |
569 |
7/6 |
4.25 |
22:31 |
1:45 +21
|
8.57 |
129 121-137 |
903 |
7/2 |
4.50 |
23:58 |
1:27 +19
|
10.31 |
108 97-124 |
628 |
4/5 |
4.73 |
25:01 |
1:03 |
13.39 |
133 127-140 |
596 |
9/2 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
45 |
3:00 |
More |
800m |
1:40 |
3:22 |
More |
1km |
2:09 |
3:28 |
More |
Mile |
4:04 |
4:04 |
More |
5k |
15:50 |
5:06 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
48:32 |
4:51 |
20km |
1:01:07 |
4:55 |
15 miles |
1:14:36 |
4:58 |
20 miles |
1:41:12 |
5:04 |
40km |
2:07:25 |
5:08 |
25 miles |
2:08:12 |
5:08 |
42km |
2:14:11 |
5:08 |
50 miles |
4:27:18 |
5:21 |
56 miles |
5:01:25 |
5:23 |
100 miles |
9:17:19 |
5:34 |
112 miles |
10:28:27 |
5:37 |
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