Mon 10th Jan 2022 at 4:37pm by Bintmcskint

Bike > Zwift

  • Time
    47:22
  • Miles
    13.46
  • Mph
    17
  • FBI
    91.00
  • Cals
    221
  • Watts
    87
  • Cadence
    76
  • BPM
    106
  • %MHR
    61.7
  • B/mi
    371
  • Asc(m)
    93
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

9 comments
Eddie said: getting legs moving after a long run
Don't stress about the cadence, let it come up naturally as legs get moving after the long run
Warm up 15 mins Zone 1
8 x
20 sec @ 110 W
Spin legs ups, first few might feel hard but let the power come up naturally and should feel better by last

1:40 @ 70 W
Cool Down 15 min

Pedaling as you feel, if feel tired just keep it really easy, if ok fine to keep it steady- a real listen to your body sort of session!

Feeling tickety boo despite sore ribs and ongoing hammy issue. Neither affected this session and I felt super good. Full of all the beans.
Kitty count - 18, yes, eighteen!!!!
Man standing waving behind a pumpkin the size of a small house count - 1

Split Summary
===
1) 3.83m - 16:13(4:14/m) 88/100bpm [372b/mi] 56cal 67/83rpm 63/97W 14.18/27.69mph
2) 0.04m - 20(7:37/m) 105/109bpm [800b/mi] 2cal 87/90rpm 113/121W 7.88/8.92mph
3) 0.33m - 1:40(5:00/m) 100/109bpm [500b/mi] 7cal 71/89rpm 79/97W 12/19.71mph
4) 0.07m - 20(5:05/m) 105/109bpm [533b/mi] 2cal 85/93rpm 112/119W 11.81/14.25mph
5) 0.64m - 1:40(2:35/m) 102/109bpm [264b/mi] 7cal 74/95rpm 82/113W 23.2/35.94mph
6) 0.17m - 20(1:55/m) 104/109bpm [199b/mi] 2cal 84/91rpm 114/164W 31.29/33.29mph
7) 0.63m - 1:40(2:39/m) 103/110bpm [273b/mi] 7cal 73/91rpm 80/115W 22.61/29.99mph
8) 0.1m - 20(3:17/m) 106/111bpm [348b/mi] 2cal 87/92rpm 112/118W 18.3/19.11mph
9) 0.52m - 1:40(3:14/m) 104/112bpm [335b/mi] 7cal 73/92rpm 80/114W 18.6/22.93mph
10) 0.12m - 20(2:43/m) 106/111bpm [287b/mi] 2cal 87/93rpm 111/115W 22.14/24.42mph
11) 0.5m - 1:40(3:19/m) 103/112bpm [341b/mi] 7cal 68/90rpm 79/117W 18.12/23.73mph
12) 0.12m - 20(2:44/m) 106/111bpm [291b/mi] 2cal 84/91rpm 111/121W 21.89/22.28mph
13) 0.56m - 1:40(3:00/m) 104/112bpm [312b/mi] 7cal 72/94rpm 78/108W 20.02/22.32mph
14) 0.11m - 20(3:03/m) 104/108bpm [318b/mi] 2cal 86/91rpm 111/118W 19.64/19.96mph
15) 0.49m - 1:40(3:25/m) 102/109bpm [348b/mi] 7cal 72/90rpm 78/113W 17.59/21.36mph
16) 0.07m - 20(4:49/m) 106/110bpm [511b/mi] 2cal 86/92rpm 110/116W 12.44/14.17mph
17) 0.29m - 1:40(5:44/m) 103/111bpm [590b/mi] 7cal 72/92rpm 77/108W 10.47/14.23mph
18) 4.86m - 15:00(3:05/m) 123/138bpm [380b/mi] 93cal 78/88rpm 108/128W 19.43/35.34mph
19) 0.01m - 9(17:55/m) 122/125bpm [2186b/mi] 18/82rpm 8/42W 3.35/7.93mph
16:13 20 1:40 20 1:40 20 1:40 20 1:40 20 1:40 20 1:40 20 1:40 20 1:40 15:00 9
Autumnleaves
:)
northernslowcoach
Competitive today?! :)
Bintmcskint
Nope, I was very good :-)
I stuck to my allotted session
Can't guarantee that will happen tomorrow :-)
northernslowcoach
Good girl ;)
Bintmcskint
*polishes halo*
northernslowcoach
I’ll be watching tomorrow 😇 ;)
Bintmcskint
*shuffles feet*
Seratonin
:-)
Corrah
Great going xx
Pin Map
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0mi in 0

Pace

4% 3% 5% 15% 55% 18%

Splits

Miles Miles Time Time Split Split Mph Mph HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.50 3:12 3:12 9.39 82 72-88 524 62 1-77 54 5-60 0/14
1.00 5:03 1:51 16.15 87 83-90 323 77 74-79 60 53-76 3/2
1.50 6:51 1:48 16.73 89 87-91 319 75 73-76 68 63-72 1/0
2.00 8:40 1:49 16.44 87 85-90 318 74 72-76 67 63-69 5/5
2.50 10:16 1:36 18.84 89 87-92 283 75 74-77 67 65-72 3/3
3.00 11:54 1:39 18.27 92 89-95 302 79 75-82 72 68-76 1/0
3.50 13:59 2:04 14.50 93 91-96 385 79 77-83 73 68-79 5/4
4.00 17:17 3:18 9.08 97 92-109 641 79 69-90 81 68-121 10/1
4.50 19:23 2:06 14.27 102 95-109 429 75 67-95 86 73-119 12/0
5.00 20:21 58 30.88 100 98-104 194 74 69-85 88 28-164 11/4
5.50 21:30 1:09 26.02 105 101-110 242 77 71-91 85 28-117 5/25
6.00 23:08 1:38 18.44 105 99-112 342 77 70-92 88 24-118 2/15
6.50 24:38 1:30 19.94 104 98-112 313 75 56-93 88 55-117 3/1
7.00 26:18 1:40 18.03 103 99-108 343 70 41-82 81 74-112 4/5
7.50 27:45 1:27 20.75 107 101-112 309 76 69-94 83 52-121 3/3
8.00 29:21 1:36 18.79 103 98-109 329 76 69-91 85 34-118 1/0
8.50 31:31 2:10 13.84 103 98-111 446 75 69-92 83 12-116 8/4
9.00 34:22 2:51 10.52 107 99-114 610 78 70-85 92 67-102 11/1
9.50 35:59 1:38 18.43 117 112-122 381 77 71-81 108 98-117 12/2
10.00 37:00 1:00 29.82 123 121-126 248 79 75-84 112 105-121 12/4
10.50 38:12 1:13 24.81 127 126-129 307 79 77-85 112 105-120 2/36
11.00 39:40 1:28 20.54 124 123-126 362 78 75-81 109 102-121 4/2
11.50 41:00 1:20 22.64 125 123-127 331 79 76-83 111 106-120 3/5
12.00 42:26 1:26 20.86 126 122-129 362 79 76-84 110 101-119 5/3
12.50 43:48 1:22 21.84 131 127-134 360 82 78-88 116 108-128 1/0
13.00 45:12 1:24 21.39 133 128-138 373 80 77-82 111 103-116 9/4
13.46 47:21 2:09 12.96 131 120-137 607 79 74-82 108 33-118 14/1

Heart

106/138max
  • Show Beats/Mile

Elevation

Asc 93m, Range 38m
Elevation Graph
Biggest Climbs (m) Mph
27 2.6% 9.3
27 2.6% 10.1
19 2.4% 13.1
10 1.8% 12.7
See your biggest climbs

Power

87W (164 max)
Power Graph
Power Bands

Cadence

76 (95 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 28 1:54 More
800m 57 1:55 More
1km 1:12 1:56 More
Mile 2:04 2:04 More
5k 7:54 2:33 More
5 miles 15:50 3:10 More
10k 19:25 3:07 More
10 miles 33:17 3:20 More
Half 44:17 3:23 More

Predictions

Dist Time Per Mile
10 miles 34:34 3:27
20km 43:31 3:30
15 miles 53:08 3:33
20 miles 1:12:04 3:36
40km 1:30:45 3:39
25 miles 1:31:18 3:39
42km 1:35:34 3:40
50 miles 3:10:22 3:48
56 miles 3:34:40 3:50
100 miles 6:36:54 3:58
112 miles 7:27:34 4:00
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