Mon 19th Sep 2022 at 6:05am by Flatlander
Bike > General
-
Time
2:46:10
-
Miles
31.47
-
Mph
11.4
-
FBI
58.22
-
Cals
732
-
BPM
100
-
%MHR
55.8
-
B/mi
530
-
Asc(m)
84
-
Surface
Road
Notes & Comments
Monday ride in reverse, plus some extras for Conquercising on roads that are normally too busy and hazardous. On the Hewitt.
Light breeze.
1) 1m - 5:41(5:41/m) 96/105bpm [546b/mi] 31cal 10.55/12.06mph
2) 1m - 5:17(5:17/m) 100/115bpm [529b/mi] 29cal 11.34/12.67mph
3) 1m - 4:51(4:51/m) 103/114bpm [500b/mi] 27cal 12.37/14.01mph
4) 1m - 5:17(5:17/m) 107/114bpm [566b/mi] 33cal 11.34/13.43mph
5) 1m - 5:07(5:07/m) 102/112bpm [522b/mi] 23cal 11.73/13.61mph
6) 1m - 4:59(4:59/m) 104/110bpm [517b/mi] 27cal 12.06/12.56mph
7) 1m - 4:57(4:57/m) 104/109bpm [515b/mi] 25cal 12.12/14.16mph
8) 1m - 4:54(4:54/m) 106/114bpm [519b/mi] 25cal 12.25/13.13mph
9) 1m - 4:48(4:48/m) 105/111bpm [505b/mi] 24cal 12.48/13.27mph
10) 1m - 4:54(4:54/m) 105/111bpm [515b/mi] 23cal 12.23/13.16mph
11) 1m - 5:23(5:23/m) 104/117bpm [559b/mi] 25cal 11.15/13.92mph
12) 1m - 4:52(4:52/m) 103/108bpm [500b/mi] 20cal 12.35/13.38mph
13) 1m - 8:29(8:29/m) 94/105bpm [798b/mi] 24cal 7.07/12.86mph On a gravel track to get a Conquercise zone.
14) 1m - 4:30(4:30/m) 109/114bpm [491b/mi] 25cal 13.33/14.68mph
15) 1m - 4:25(4:25/m) 108/112bpm [477b/mi] 22cal 13.57/14.12mph
16) 1m - 4:44(4:44/m) 103/110bpm [488b/mi] 20cal 12.67/15.23mph
17) 1m - 5:37(5:37/m) 99/109bpm [557b/mi] 19cal 10.67/12.72mph
18) 1m - 4:43(4:43/m) 100/110bpm [472b/mi] 18cal 12.72/15.71mph
19) 1m - 5:11(5:11/m) 98/107bpm [508b/mi] 17cal 11.59/13.86mph
20) 1m - 5:08(5:08/m) 100/107bpm [513b/mi] 19cal 11.69/13.2mph
21) 1m - 5:18(5:18/m) 100/117bpm [530b/mi] 20cal 11.33/15.61mph
22) 1m - 5:13(5:13/m) 100/117bpm [522b/mi] 20cal 11.5/17.34mph
23) 1m - 5:24(5:24/m) 97/107bpm [524b/mi] 18cal 11.11/15.93mph
24) 1m - 5:43(5:43/m) 97/115bpm [554b/mi] 20cal 10.51/13.87mph
25) 1m - 5:20(5:20/m) 94/103bpm [502b/mi] 15cal 11.24/13.54mph
26) 1m - 6:38(6:38/m) 97/111bpm [643b/mi] 25cal 9.05/11.67mph
27) 1m - 5:05(5:05/m) 102/112bpm [519b/mi] 22cal 11.79/15.06mph
28) 1m - 6:16(6:16/m) 94/106bpm [588b/mi] 19cal 9.59/13.64mph
29) 1m - 5:50(5:50/m) 97/104bpm [566b/mi] 20cal 10.29/12.14mph
30) 1m - 4:25(4:25/m) 114/126bpm [504b/mi] 32cal 13.58/18.7mph
31) 1m - 4:21(4:21/m) 117/131bpm [508b/mi] 34cal 13.81/16.51mph
32) 0.47m - 2:50(6:04/m) 102/111bpm [619b/mi] 11cal 9.88/12.62mph
5:41 5:17 4:51 5:17 5:07 4:59 4:57 4:54 4:48 4:54 5:23 4:52 8:29 4:30 4:25 4:44 5:37 4:43 5:11 5:08 5:18 5:13 5:24 5:43 5:20 6:38 5:05 6:16 5:50 4:25 4:21 2:50
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 1.00 |
5:42 |
5:42 |
10.54 |
96 76-105 |
546 |
4/3 |
| 2.00 |
10:59 |
5:17 |
11.34 |
99 89-115 |
524 |
2/2 |
| 3.00 |
15:50 |
4:51 |
12.37 |
102 92-113 |
495 |
2/1 |
| 4.00 |
21:07 |
5:17 |
11.34 |
107 98-114 |
566 |
5/4 |
| 5.00 |
26:14 |
5:07 |
11.74 |
102 94-112 |
521 |
1/5 |
| 6.00 |
31:13 |
4:59 |
12.04 |
104 98-110 |
518 |
2/3 |
| 7.00 |
36:10 |
4:57 |
12.12 |
105 98-109 |
520 |
2/3 |
| 8.00 |
41:04 |
4:54 |
12.25 |
105 101-114 |
514 |
1/3 |
| 9.00 |
45:52 |
4:49 |
12.48 |
105 99-111 |
505 |
1/2 |
| 10.00 |
50:47 |
4:54 |
12.23 |
105 100-111 |
515 |
4/2 |
| 11.00 |
56:20 |
5:33 +10
|
10.81 |
104 91-117 |
577 |
6/3 |
| 12.00 |
1:01:11 |
4:52 |
12.34 |
103 95-108 |
501 |
1/3 |
| 13.00 |
1:11:14 |
10:03 +1:35
|
5.97 |
94 85-104 |
944 |
2/2 |
| 14.00 |
1:15:44 |
4:30 |
13.31 |
109 103-114 |
491 |
0/5 |
| 15.00 |
1:20:10 |
4:25 |
13.58 |
108 103-111 |
477 |
1/2 |
| 16.00 |
1:24:54 |
4:44 |
12.67 |
103 93-110 |
488 |
6/2 |
| 17.00 |
1:31:06 |
6:12 +35
|
9.67 |
96 81-108 |
596 |
0/3 |
| 18.00 |
1:35:49 |
4:43 |
12.72 |
99 87-110 |
467 |
2/1 |
| 19.00 |
1:42:43 |
6:54 +1:42
|
8.70 |
98 82-107 |
676 |
7/2 |
| 20.00 |
1:47:51 |
5:08 |
11.69 |
100 94-107 |
513 |
3/1 |
| 21.00 |
1:53:09 |
5:18 |
11.33 |
99 85-117 |
524 |
2/5 |
| 22.00 |
1:58:33 |
5:24 +15
|
11.10 |
99 85-116 |
535 |
5/3 |
| 23.00 |
2:04:19 |
5:46 +19
|
10.40 |
96 80-106 |
554 |
6/0 |
| 24.00 |
2:10:02 |
5:43 |
10.51 |
96 79-115 |
548 |
0/7 |
| 25.00 |
2:15:22 |
5:20 |
11.23 |
94 85-102 |
502 |
2/1 |
| 26.00 |
2:21:59 |
6:37 |
9.06 |
96 80-111 |
636 |
4/3 |
| 27.00 |
2:27:05 |
5:06 |
11.78 |
103 89-112 |
524 |
0/5 |
| 28.00 |
2:33:21 |
6:16 |
9.57 |
94 82-106 |
589 |
1/3 |
| 29.00 |
2:39:10 |
5:49 |
10.33 |
97 89-105 |
564 |
6/1 |
| 30.00 |
2:43:35 |
4:26 |
13.55 |
115 102-126 |
509 |
3/2 |
| 31.00 |
2:47:57 |
4:21 |
13.77 |
116 106-130 |
505 |
1/2 |
| 31.46 |
2:50:46 |
2:49 |
9.87 |
102 91-110 |
620 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
57 |
3:50 |
More |
| 800m |
1:59 |
3:59 |
More |
| 1km |
2:28 |
3:59 |
More |
| Mile |
4:07 |
4:07 |
More |
| 5k |
14:10 |
4:34 |
More |
| 5 miles |
24:30 |
4:54 |
More |
| 10k |
30:42 |
4:56 |
More |
| 10 miles |
50:10 |
5:01 |
More |
| Half |
1:09:09 |
5:17 |
More |
| 20 miles |
1:47:15 |
5:22 |
More |
| Mara |
2:22:21 |
5:26 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 10 miles |
49:17 |
4:56 |
| 20km |
1:02:04 |
5:00 |
| 15 miles |
1:15:45 |
5:03 |
| 20 miles |
1:42:46 |
5:08 |
| 40km |
2:09:24 |
5:12 |
| 25 miles |
2:10:12 |
5:12 |
| 42km |
2:16:16 |
5:13 |
| 50 miles |
4:31:27 |
5:26 |
| 56 miles |
5:06:06 |
5:28 |
| 100 miles |
9:25:57 |
5:40 |
| 112 miles |
10:38:11 |
5:42 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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