Mon 22nd Apr 2024 at 6:36pm by tipsku
Bike > Road Biking
- breezy
- v cold
-
Time
1:20:19
-
Miles
9.05
-
Mph
6.8
-
Pacing
0%
-
FBI
31.44
-
Cals
392
-
BPM
116
-
%MHR
62.1
-
B/mi
1031
-
Asc(m)
87
-
Hillscore
2
-
Surface
Road
Notes & Comments
Beginners week 3 on the bike
I tested my legs with the walk in the park where I had tried jogging a couple of times. I decided that it was too soon to try and run 5k so I took my road bike to the beginners group and then went with them around the stadium on the bike. It was pretty cold out there but my legs enjoyed the gentle movement. I think I can try run/walk tomorrow and slow running by Wednesday.
1) 3.11mi - 20:38(6:39/mi) 107/124bpm [711b/mi] 100cal
2) 3.11mi - 42:13(13:35/mi) 116/129bpm [1576b/mi] 191cal
3) 2.84mi - 17:28(6:09/mi) 127/138bpm [781b/mi] 101cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:57 |
1:57 |
7.70 |
80 70-97 |
623 |
7/1 |
0.50 |
3:06 |
1:09 |
13.11 |
101 90-109 |
462 |
9/3 |
0.75 |
4:10 |
1:05 |
13.86 |
110 107-115 |
476 |
6/7 |
1.00 |
5:28 |
1:17 |
11.67 |
101 98-108 |
519 |
8/3 |
1.25 |
7:02 |
1:34 |
9.55 |
106 101-113 |
666 |
2/8 |
1.50 |
8:29 |
1:27 |
10.34 |
114 111-118 |
661 |
2/4 |
1.75 |
10:12 |
1:43 |
8.76 |
108 102-114 |
740 |
3/2 |
2.00 |
11:12 |
1:00 |
14.91 |
112 107-117 |
451 |
3/19 |
2.25 |
13:18 |
2:06 |
7.15 |
112 105-118 |
940 |
6/1 |
2.50 |
15:25 |
2:07 |
7.07 |
114 102-124 |
968 |
6/0 |
2.75 |
16:37 |
1:11 |
12.60 |
113 108-118 |
538 |
2/1 |
3.00 |
32:46 |
16:09 +13:31
|
0.93 |
113 108-120 |
7300 |
1/3 |
3.25 |
35:59 |
3:13 |
4.66 |
114 107-118 |
1467 |
7/1 |
3.50 |
40:17 |
4:18 |
3.49 |
114 107-121 |
1960 |
1/2 |
3.75 |
43:26 |
3:09 |
4.75 |
116 109-124 |
1465 |
2/1 |
4.00 |
46:33 |
3:06 |
4.83 |
116 113-120 |
1441 |
3/1 |
4.25 |
49:48 |
3:15 |
4.61 |
120 114-125 |
1561 |
2/5 |
4.50 |
53:08 |
3:20 |
4.50 |
117 111-124 |
1561 |
2/1 |
4.75 |
56:28 |
3:20 |
4.49 |
116 109-122 |
1549 |
2/1 |
5.00 |
59:49 |
3:21 |
4.49 |
120 111-129 |
1605 |
1/5 |
5.25 |
1:03:07 |
3:19 |
4.53 |
119 110-127 |
1577 |
1/1 |
5.50 |
1:06:30 |
3:22 |
4.45 |
117 111-123 |
1576 |
2/1 |
5.75 |
1:09:43 |
3:13 |
4.66 |
115 109-120 |
1482 |
1/1 |
6.00 |
1:13:23 |
3:41 |
4.08 |
112 102-120 |
1647 |
2/1 |
6.25 |
1:16:55 |
3:32 |
4.25 |
111 105-115 |
1565 |
4/0 |
6.50 |
1:31:24 |
14:29 +12:04
|
1.04 |
116 110-124 |
6720 |
1/3 |
6.75 |
1:32:52 |
1:28 |
10.19 |
127 121-138 |
747 |
1/4 |
7.00 |
1:34:02 |
1:10 |
12.90 |
132 129-137 |
614 |
2/2 |
7.25 |
1:35:18 |
1:16 |
11.84 |
129 123-133 |
654 |
3/2 |
7.50 |
1:36:57 |
1:39 |
9.10 |
125 121-128 |
825 |
8/12 |
7.75 |
1:38:32 |
1:35 |
9.48 |
129 126-132 |
816 |
7/1 |
8.00 |
1:40:16 |
1:44 |
8.62 |
134 127-138 |
932 |
5/3 |
8.25 |
1:41:43 |
1:26 |
10.44 |
131 127-136 |
753 |
7/1 |
8.50 |
1:43:03 |
1:20 |
11.25 |
128 124-132 |
683 |
7/2 |
8.75 |
1:44:08 |
1:05 |
13.76 |
132 126-136 |
576 |
4/4 |
9.00 |
1:45:15 |
1:07 |
13.47 |
129 124-135 |
575 |
6/5 |
9.05 |
1:45:54 |
39 |
4.89 |
126 122-129 |
1545 |
0/1 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
58 |
3:53 |
More |
800m |
2:08 |
4:18 |
More |
1km |
2:43 |
4:22 |
More |
Mile |
4:57 |
4:57 |
More |
5k |
32:59 |
10:37 |
More |
5 miles |
58:21 |
11:40 |
More |
10k |
1:16:19 |
12:17 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
1:29:40 |
8:58 |
20km |
1:53:58 |
9:10 |
15 miles |
2:20:17 |
9:21 |
20 miles |
3:12:42 |
9:38 |
40km |
4:04:55 |
9:51 |
25 miles |
4:06:30 |
9:52 |
42km |
4:18:28 |
9:54 |
50 miles |
8:49:42 |
10:36 |
56 miles |
10:00:16 |
10:43 |
100 miles |
18:58:17 |
11:23 |
112 miles |
21:29:56 |
11:31 |
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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