Thu 1st Dec 2022 at 11:26am by Bintmcskint
Bike > Zwift
-
Time
48:15
-
Miles
14.76
-
Mph
18.4
-
FBI
99.17
-
Cals
233
-
Watts
89
-
Cadence
82
-
BPM
115
-
%MHR
67.5
-
B/mi
378
-
Surface
Road
Notes & Comments
5 comments
Eddie said: Choose a 45 minute FTP Workout. Enjoy!
This will help us make sure you're really working at the right level for next few weeks and as the volume comes up on the running I'd like to keep one key bike in a week that works you hard without the impact.
OR (as I was so tired yesterday) perhaps do an easy 45 mins instead.
Chose a Foundational workout from the FTP Build Program and headed to Tempus Fugit to listen to 80's music and work my little legs. Focus was on variety of cadence (keeping same watts but working with both slow and fast cadence) and I had great fun.
Feel like I have so much more energy than yesterday!
Split Summary
===
1) 2.99m - 9:59(3:20/m) 104/113bpm [347b/mi] 49cal
2) 1.3m - 4:00(3:04/m) 112/119bpm [344b/mi] 22cal
3) 0.64m - 2:00(3:08/m) 108/119bpm [339b/mi] 9cal
4) 1.33m - 4:00(3:00/m) 124/129bpm [372b/mi] 23cal
5) 0.59m - 2:00(3:24/m) 114/124bpm [387b/mi] 9cal
6) 0.32m - 1:00(3:10/m) 116/120bpm [367b/mi] 5cal
7) 0.1m - 20(3:15/m) 124/130bpm [403b/mi] 1cal
8) 0.31m - 1:00(3:14/m) 123/130bpm [398b/mi] 5cal
9) 0.1m - 20(3:20/m) 124/131bpm [413b/mi] 1cal
10) 0.31m - 1:00(3:13/m) 127/133bpm [409b/mi] 5cal
11) 0.1m - 20(3:21/m) 126/132bpm [421b/mi] 1cal
12) 0.6m - 2:00(3:20/m) 122/135bpm [407b/mi] 9cal
13) 1.27m - 4:00(3:09/m) 119/128bpm [374b/mi] 22cal
14) 0.62m - 2:00(3:15/m) 113/122bpm [366b/mi] 8cal
15) 0.32m - 1:00(3:10/m) 114/118bpm [362b/mi] 5cal
16) 0.32m - 1:00(3:08/m) 128/132bpm [400b/mi] 5cal
17) 0.32m - 1:00(3:08/m) 125/131bpm [392b/mi] 5cal
18) 0.3m - 1:00(3:18/m) 131/136bpm [432b/mi] 6cal
19) 2.89m - 10:00(3:27/m) 116/135bpm [401b/mi] 43cal
20) 0.04m - 16(7:14/m) 108/110bpm [781b/mi]
9:59 4:00 2:00 4:00 2:00 1:00 20 1:00 20 1:00 20 2:00 4:00 2:00 1:00 1:00 1:00 1:00 10:00 16
-
MPH
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
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 |
1:55 |
1:55 |
15.69 |
105 98-112 |
402 |
77 65-82 |
83 49-113 |
4/0 |
1.00 |
3:30 |
1:35 |
18.94 |
99 96-105 |
314 |
78 74-84 |
79 73-89 |
1/3 |
1.50 |
5:10 |
1:41 |
17.88 |
103 100-105 |
346 |
81 79-83 |
82 77-87 |
0/1 |
2.00 |
6:47 |
1:36 |
18.73 |
104 101-109 |
333 |
83 79-84 |
85 78-89 |
0/1 |
2.50 |
8:24 |
1:38 |
18.38 |
106 103-109 |
346 |
83 80-85 |
89 78-99 |
0/0 |
3.00 |
10:01 |
1:37 |
18.63 |
110 107-113 |
354 |
82 76-86 |
97 87-105 |
0/0 |
3.50 |
11:42 |
1:41 |
17.77 |
112 110-115 |
378 |
75 73-76 |
100 92-108 |
4/0 |
4.00 |
13:10 |
1:28 |
20.55 |
113 110-115 |
330 |
74 72-77 |
100 92-106 |
1/5 |
4.50 |
14:37 |
1:27 |
20.58 |
113 108-119 |
329 |
77 73-84 |
91 75-111 |
0/0 |
5.00 |
16:12 |
1:35 |
19.04 |
108 103-116 |
340 |
85 79-97 |
87 76-107 |
0/0 |
5.50 |
17:38 |
1:26 |
20.92 |
123 117-126 |
353 |
97 92-103 |
104 96-112 |
1/0 |
6.00 |
19:11 |
1:33 |
19.26 |
126 124-129 |
393 |
95 88-98 |
101 93-107 |
2/4 |
6.50 |
20:45 |
1:33 |
19.30 |
121 111-127 |
376 |
90 79-98 |
90 71-106 |
2/1 |
7.00 |
22:29 |
1:44 |
17.33 |
113 111-117 |
391 |
84 81-89 |
86 73-102 |
2/2 |
7.50 |
24:04 |
1:35 |
18.89 |
122 117-130 |
388 |
80 41-89 |
100 83-116 |
0/0 |
8.00 |
25:42 |
1:38 |
18.43 |
126 121-133 |
410 |
74 37-86 |
99 22-126 |
0/0 |
8.50 |
27:20 |
1:39 |
18.24 |
125 115-135 |
411 |
79 37-91 |
88 74-111 |
0/0 |
9.00 |
29:01 |
1:41 |
17.80 |
116 114-119 |
391 |
84 80-88 |
94 82-104 |
5/1 |
9.50 |
30:38 |
1:37 |
18.59 |
120 117-121 |
387 |
80 77-82 |
100 93-107 |
0/4 |
10.00 |
32:07 |
1:28 |
20.38 |
123 120-128 |
362 |
82 79-84 |
98 75-106 |
0/0 |
10.50 |
33:44 |
1:37 |
18.49 |
113 109-120 |
367 |
81 80-83 |
76 72-81 |
0/0 |
11.00 |
35:21 |
1:37 |
18.60 |
116 111-128 |
374 |
81 73-103 |
98 72-114 |
1/1 |
11.50 |
36:53 |
1:33 |
19.41 |
128 122-132 |
396 |
88 73-103 |
100 72-110 |
2/0 |
12.00 |
38:28 |
1:35 |
18.95 |
131 123-136 |
415 |
93 72-104 |
99 81-112 |
1/2 |
12.50 |
40:12 |
1:44 |
17.38 |
120 116-125 |
414 |
85 81-88 |
81 75-85 |
0/1 |
13.00 |
41:53 |
1:42 |
17.73 |
116 114-119 |
392 |
85 83-87 |
80 77-84 |
0/0 |
13.50 |
43:37 |
1:44 |
17.37 |
115 113-117 |
397 |
83 80-84 |
76 69-80 |
0/0 |
14.00 |
45:22 |
1:45 |
17.16 |
117 112-124 |
409 |
81 76-84 |
73 67-79 |
3/0 |
14.50 |
47:13 |
1:51 |
16.27 |
115 112-119 |
424 |
78 73-80 |
70 64-77 |
2/5 |
14.76 |
48:14 |
1:01 |
15.07 |
111 107-116 |
442 |
81 78-83 |
64 5-76 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
41 |
2:45 |
More |
800m |
1:25 |
2:52 |
More |
1km |
1:47 |
2:52 |
More |
Mile |
2:54 |
2:54 |
More |
5k |
9:23 |
3:01 |
More |
5 miles |
15:34 |
3:07 |
More |
10k |
19:34 |
3:09 |
More |
10 miles |
31:41 |
3:10 |
More |
Half |
42:03 |
3:13 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
31:56 |
3:12 |
20km |
40:12 |
3:14 |
15 miles |
49:05 |
3:16 |
20 miles |
1:06:35 |
3:20 |
40km |
1:23:50 |
3:22 |
25 miles |
1:24:21 |
3:22 |
42km |
1:28:17 |
3:23 |
50 miles |
2:55:52 |
3:31 |
56 miles |
3:18:19 |
3:32 |
100 miles |
6:06:40 |
3:40 |
112 miles |
6:53:28 |
3:42 |
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Great, it will be the 80’s music that pepped you up 🕺🏻💃😊
fab
Oh that sounds great. Well done xx
Well done, looks like a good session