Tue 30th Jun 2020 at 5:00pm by Oranj

Bike > Turbo Trainer

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Time
1:07:56
Miles
23.68
Mph
20.9
FBI
94.89
Cals
762
Watts
209
Cadence
90
BPM
134
%MHR
80
B/mi
385
Asc(m)
8
Surface
Road

Notes & Comments

8x3min (3min) @ 278W (113%), hard

===
1) 5.79km - 12:01(2:04/km) 118/136bpm 129cal 87/133rpm 180/447W 28.93/44.27kmph
2) 2.09km - 3:00(1:26/km) 142/151bpm 50cal 95/99rpm 277/320W 41.81/43.16kmph
3) 1.41km - 3:00(2:08/km) 127/153bpm 29cal 84/97rpm 165/315W 28.16/40.88kmph
4) 2.11km - 3:00(1:25/km) 144/153bpm 49cal 96/99rpm 277/407W 42.13/43.16kmph
5) 1.43km - 3:00(2:06/km) 128/152bpm 29cal 85/98rpm 166/268W 28.57/40.68kmph
6) 2.11km - 3:00(1:25/km) 145/157bpm 49cal 97/102rpm 277/455W 42.21/44.27kmph
7) 1.44km - 3:00(2:05/km) 131/155bpm 30cal 86/96rpm 167/320W 28.81/39.2kmph
8) 2.13km - 3:00(1:25/km) 147/155bpm 50cal 97/102rpm 278/413W 42.57/44.51kmph
9) 1.44km - 3:00(2:05/km) 132/155bpm 29cal 85/97rpm 166/279W 28.73/41.08kmph
10) 2.14km - 3:00(1:24/km) 148/158bpm 50cal 98/106rpm 279/444W 42.74/45.95kmph
11) 1.45km - 3:00(2:04/km) 135/158bpm 30cal 86/100rpm 168/295W 29.1/41.18kmph
12) 2.14km - 3:00(1:24/km) 149/158bpm 50cal 98/101rpm 278/432W 42.74/43.84kmph
13) 1.44km - 3:00(2:05/km) 130/158bpm 29cal 85/100rpm 163/259W 28.77/35.17kmph
14) 2.14km - 3:00(1:24/km) 149/159bpm 49cal 98/103rpm 277/410W 42.8/44.84kmph
15) 1.45km - 3:00(2:04/km) 137/159bpm 30cal 87/96rpm 168/309W 29.08/41.68kmph
16) 2.15km - 3:00(1:24/km) 152/162bpm 50cal 98/104rpm 279/376W 43.08/45.38kmph
17) 1.46km - 3:00(2:03/km) 137/161bpm 30cal 86/95rpm 168/201W 29.16/40.31kmph

12:01 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00

Pace

50%

46%

Splits

Miles Miles	Time Time	Split Split	Mph Mph	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
2.96	10:00	10:00	17.78	116 76-133	392	86 79-131	179 105-398	1/1
6.64	20:00	10:00	22.05	134 111-153	365	92 73-133	226 104-447	1/1
10.17	30:00	10:00	21.18	137 109-157	388	91 79-102	210 97-455	1/1
14.02	40:00	10:00	23.09	143 120-158	372	94 74-106	233 85-444	1/1
17.35	50:00	10:00 +50	20.01	137 107-158	411	92 33-103	218 88-432	1/1
21.06	1:00:00	10:00	22.27	146 125-162	393	93 27-104	221 57-376	1/1
23.67	1:08:46	8:46	17.87	127 123-133	426	87 53-92	169 111-226	1/1

Heart

134/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 8m, Range 1m

Elevation Graph

No climbs of at least 10 metres detected.

Power

209W (455 max)

Power Graph

Power Bands

Cadence

90 (133 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	33	2:11	More
800m	1:06	2:12	More
1km	1:23	2:13	More
Mile	2:14	2:14	More
5k	7:57	2:34	More
5 miles	13:14	2:39	More
10k	16:28	2:39	More
10 miles	26:35	2:40	More
Half	35:23	2:42	More
20 miles	56:08	2:48	More

Predictions

Dist	Time	Per Mile
10 miles	27:43	2:46
20km	34:45	2:48
15 miles	42:15	2:49
20 miles	56:59	2:51
40km	1:11:27	2:52
25 miles	1:11:53	2:53
42km	1:15:10	2:53
50 miles	2:27:48	2:57
56 miles	2:46:17	2:58
100 miles	5:03:54	3:02
112 miles	5:41:55	3:03

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