Fri 24th Mar 2023 at 6:36am by Richard-M

Bike > Zwift

breezy
cold

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Time
1:02:09
Miles
19.06
Mph
18.4
FBI
81.33
Cals
775
Watts
190
Cadence
89
BPM
133
%MHR
78
B/mi
432
Surface
Road

Notes & Comments

Zwift - The McCarthy Special in France
That broke me.... had to rest during last interval - tired legs still
10min WU
3x (3min@230w/255w/285w), 9min recovery@145w

Split Summary
===
1) 5km - 11:59(2:24/km) 103/131bpm [247b/km] 109cal 91/110rpm 134/281W 25.02/35.37kmph
2) 5km - 8:47(1:45/km) 143/157bpm [251b/km] 140cal 93/107rpm 244/362W 34.16/40.58kmph
3) 5km - 10:43(2:09/km) 126/145bpm [270b/km] 122cal 89/103rpm 169/285W 27.99/35.2kmph
4) 5km - 9:08(1:50/km) 148/159bpm [270b/km] 135cal 90/104rpm 230/331W 32.86/39.54kmph
5) 5km - 10:18(2:04/km) 137/151bpm [282b/km] 125cal 84/97rpm 184/282W 29.12/36.18kmph
6) 5km - 9:23(1:53/km) 149/159bpm [280b/km] 131cal 87/102rpm 221/354W 31.98/40.78kmph
7) 0.67km - 1:50(2:44/km) 127/133bpm [348b/km] 13cal 84/104rpm 97/130W 21.91/24.15kmph

11:59 8:47 10:43 9:08 10:18 9:23 1:50

Pace

39%

17%

35%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
1.00	4:35	4:35	13.08	92 75-98	422	87 53-106	94 14-156
2.00	8:12	3:37	16.63	105 95-110	379	93 58-110	130 10-203
3.00	11:41	3:29	17.23	114 96-130	397	97 5-108	188 87-281
4.00	14:35	2:54	20.68	134 130-139	389	92 80-97	245 173-291
5.00	17:15	2:40	22.44	143 138-149	382	96 89-104	260 185-322
6.00	19:57	2:42	22.17	154 147-157	417	93 61-107	258 58-362
7.00	23:41	3:43	16.11	123 110-147	458	89 83-99	146 95-197
8.00	27:25	3:44	16.07	122 115-127	456	87 71-102	145 96-183
9.00	30:35	3:10	18.99	133 123-142	420	93 84-103	197 100-278
10.00	33:34	2:59	20.06	145 141-150	434	92 10-101	241 78-305
11.00	36:12	2:38	22.73	150 144-157	396	95 39-102	265 121-311
12.00	39:06	2:54	20.68	154 141-159	447	90 70-104	226 100-331
13.00	42:38	3:32	17.02	134 128-140	472	83 77-87	159 109-226
14.00	46:22	3:44	16.10	131 125-138	488	82 5-87	155 87-202
15.00	49:25	3:04	19.61	140 132-148	428	88 79-96	207 135-260
16.00	52:20	2:55	20.59	150 146-153	437	88 8-98	242 132-308
17.00	55:27	3:07 +22	19.29	151 145-157	470	93 11-102	266 180-345
18.00	58:24	2:57	20.33	154 145-159	455	86 48-100	221 64-354
19.00	1:02:13	3:50	15.68	134 120-145	513	84 76-104	133 65-216
19.06	1:02:30	17	12.06	120 119-120	597	89 87-91	78 14-98

Heart

133/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

190W (362 max)

Power Graph

Power Bands

Cadence

89 (110 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	37	2:28	More
800m	1:14	2:28	More
1km	1:32	2:29	More
Mile	2:30	2:30	More
5k	8:25	2:42	More
5 miles	15:06	3:01	More
10k	19:19	3:07	More
10 miles	30:31	3:03	More
Half	40:47	3:07	More

Predictions

Dist	Time	Per Mile
10 miles	30:24	3:02
20km	38:41	3:07
15 miles	47:40	3:11
20 miles	1:05:33	3:17
40km	1:23:25	3:21
25 miles	1:23:57	3:21
42km	1:28:03	3:22
50 miles	3:00:59	3:37
56 miles	3:25:13	3:40
100 miles	6:30:12	3:54
112 miles	7:22:26	3:57

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