Sun 29th Jan 2023 at 8:10am by Abi G

Bike > Turbo Trainer

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Time
52:01
Miles
15.22
Mph
17.6
FBI
83.66
Cals
569
Watts
164
Cadence
87
BPM
120
%MHR
64.7
B/mi
409
Surface
Road

Notes & Comments

Solo Zwift Ride
17 mins ish warm up spin
Workout of the week ‘Twenty Torch’ short and doable on tired legs.
Warm down spin with a bit of effort!

Split Summary
===
1) 5m - 18:57(3:47/m) 109/126bpm [413b/mi] 175cal 88/100rpm 133/463W
2) 5m - 15:52(3:10/m) 124/134bpm [394b/mi] 192cal 84/91rpm 181/309W
3) 5m - 16:20(3:16/m) 128/153bpm [418b/mi] 196cal 87/95rpm 180/385W
4) 0.22m - 50(3:49/m) 114/120bpm [435b/mi] 6cal 84/90rpm 107/154W

18:57 15:52 16:20 50

Pace

21%

78%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.50	2:08	2:08	14.12	93 86-107	395	83 40-88	102 31-217
1.00	3:58	1:50	16.34	103 95-109	378	89 80-97	118 82-168
1.50	5:54	1:57	15.41	112 105-119	436	87 77-94	141 85-223
2.00	7:49	1:55	15.67	106 102-110	406	94 85-100	117 89-179
2.50	9:44	1:55	15.68	108 106-112	413	92 85-96	129 87-260
3.00	11:29	1:45	17.16	110 106-112	385	93 87-97	135 93-197
3.50	13:14	1:45	17.22	121 110-126	422	90 80-94	170 127-268
4.00	15:11	1:57	15.39	117 101-124	456	90 55-98	162 101-463
4.50	20:26	5:15 +3:08	5.71	108 89-116	1135	88 65-91	134 17-177
5.00	22:05	1:39	18.13	117 114-119	387	84 82-85	172 150-191
5.50	23:41	1:36	18.83	120 116-124	382	85 82-87	178 144-203
6.00	25:15	1:34	19.16	123 120-127	385	85 80-88	187 143-214
6.50	26:50	1:35	18.87	129 124-134	410	83 79-91	183 146-309
7.00	28:25	1:35	18.89	122 118-129	387	84 82-86	180 148-211
7.50	30:00	1:35	19.03	124 120-128	391	83 76-89	183 140-216
8.00	31:34	1:34	19.22	128 125-131	400	85 81-91	191 152-289
8.50	33:09	1:36	18.79	122 118-126	390	84 81-86	177 139-205
9.00	34:43	1:34	19.19	126 122-128	394	85 80-88	188 149-223
9.50	36:16	1:33	19.42	129 126-131	399	86 80-91	195 145-271
10.00	37:57	1:42	17.73	121 115-130	410	85 79-88	153 106-183
10.50	39:43	1:46	17.00	114 110-119	402	88 85-90	143 110-175
11.00	41:28	1:45	17.17	115 106-122	402	89 81-91	159 119-267
11.50	43:06	1:38	18.44	120 116-124	390	90 83-95	161 114-267
12.00	44:39	1:33	19.31	133 116-142	413	88 83-94	224 180-348
12.50	46:11	1:32	19.64	140 136-142	428	88 80-92	211 151-315
13.00	47:40	1:29	20.14	141 137-146	420	90 87-93	226 166-385
13.50	49:12	1:32	19.52	143 128-153	440	86 80-95	194 112-385
14.00	50:52	1:40	18.01	128 123-134	426	82 73-86	188 157-279
14.50	52:31	1:38	18.29	129 126-134	423	87 79-91	175 114-284
15.00	54:18	1:47	16.77	122 115-129	436	87 79-91	137 100-197
15.22	55:08	50	15.54	114 107-120	440	85 75-90	107 71-154

Heart

120/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

164W (463 max)

Power Graph

Power Bands

Cadence

87 (100 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	42	2:51	More
800m	1:27	2:56	More
1km	1:50	2:56	More
Mile	2:58	2:58	More
5k	9:44	3:08	More
5 miles	15:48	3:10	More
10k	19:52	3:12	More
10 miles	32:03	3:12	More
Half	46:51	3:35	More

Predictions

Dist	Time	Per Mile
10 miles	33:20	3:20
20km	41:58	3:23
15 miles	51:13	3:25
20 miles	1:09:29	3:28
40km	1:27:29	3:31
25 miles	1:28:01	3:31
42km	1:32:08	3:32
50 miles	3:03:31	3:40
56 miles	3:26:57	3:42
100 miles	6:22:38	3:50
112 miles	7:11:28	3:51

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