Sun 23rd Sep 2018 at 3:00pm by Flatlander
Bike > General
- breezy
-
Time
59:25
-
Miles
11.43
-
Mph
11.5
-
FBI
56.81
-
Cals
336
-
Asc(m)
86
-
Hillscore
2
-
Surface
Road
Notes & Comments
Loosening up ride after this morning's 17 miles run.
1) 1m - 5:45(5:45/m) 27cal 10.44/11.96mph
2) 1m - 5:05(5:05/m) 31cal 11.78/15.65mph
3) 1m - 4:50(4:50/m) 32cal 12.44/14.81mph
4) 1m - 4:19(4:19/m) 35cal 13.9/16.07mph
5) 1m - 4:43(4:43/m) 34cal 12.73/15.93mph
6) 1m - 5:31(5:31/m) 29cal 10.87/13.73mph
7) 1m - 5:48(5:48/m) 28cal 10.35/13.65mph
8) 1m - 5:36(5:36/m) 28cal 10.72/12.64mph
9) 1m - 5:47(5:47/m) 28cal 10.38/13.35mph
10) 1m - 5:32(5:32/m) 28cal 10.84/12.12mph
11) 1m - 5:15(5:15/m) 29cal 11.41/13.15mph
12) 0.43m - 2:34(5:24/m) 7cal 11.11/12.5mph
5:45 5:05 4:50 4:19 4:43 5:31 5:48 5:36 5:47 5:32 5:15 2:34
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
Ascent mtrs
Asc.
|
1.87 |
10:00 |
10:00 |
11.24 |
16/10 |
4.01 |
20:00 |
10:00 |
12.81 |
19/14 |
5.79 |
30:00 |
10:00 +1:45
|
10.68 |
13/21 |
7.14 |
40:00 |
10:00 +1:35
|
8.12 |
11/13 |
8.72 |
50:00 |
10:00 +50
|
9.46 |
11/7 |
10.46 |
1:00:00 |
10:00 +24
|
10.48 |
7/15 |
11.23 |
1:03:59 |
3:59 |
11.50 |
7/5 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:02 |
4:08 |
More |
800m |
2:05 |
4:12 |
More |
1km |
2:37 |
4:12 |
More |
Mile |
4:16 |
4:16 |
More |
5k |
14:17 |
4:36 |
More |
5 miles |
24:30 |
4:54 |
More |
10k |
34:18 |
5:31 |
More |
10 miles |
56:51 |
5:41 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
51:34 |
5:09 |
20km |
1:04:56 |
5:14 |
15 miles |
1:19:15 |
5:17 |
20 miles |
1:47:31 |
5:23 |
40km |
2:15:22 |
5:27 |
25 miles |
2:16:12 |
5:27 |
42km |
2:22:33 |
5:28 |
50 miles |
4:43:59 |
5:41 |
56 miles |
5:20:14 |
5:43 |
100 miles |
9:52:05 |
5:55 |
112 miles |
11:07:39 |
5:58 |
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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