Mon 10th Jan 2022 at 4:37pm by Bintmcskint
Bike > Zwift
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Time
47:22
-
Miles 13.46
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Mph 17
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FBI
91.00
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Cals
221
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Watts
87
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Cadence
76
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BPM
106
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%MHR
61.7
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B/mi 371
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Asc(m)
93
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Hillscore
8
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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
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
Pin Map |
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0mi in 0
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 |
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
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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Competitive today?!
Nope, I was very good
I stuck to my allotted session
Can't guarantee that will happen tomorrow
Good girl
*polishes halo*
I’ll be watching tomorrow 😇
*shuffles feet*
Great going xx