Tue 30th Apr 2024 at 8:29am by RunRuss
Bike > General
-
Time
23:44
-
Miles
4.68
-
Mph
11.8
-
Pacing
0%
-
Cals
308
-
BPM
136
-
%MHR
75.6
-
B/mi
690
-
Asc(m)
98
-
Hillscore
7
-
Surface
Road
Notes & Comments
1) 2.5km - 8:33(3:25/km) 132/152bpm [451b/km] 111cal
2) 2.5km - 7:59(3:12/km) 137/155bpm [438b/km] 103cal
3) 2.5km - 7:00(2:48/km) 141/156bpm [394b/km] 91cal
4) 0.03km - 12(7:26/km) 149/151bpm [1108b/km] 3cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
38 |
38 |
11.77 |
92 78-109 |
469 |
3/1 |
0.25 |
1:53 |
1:15 +29
|
6.00 |
128 110-133 |
1279 |
3/2 |
0.38 |
2:29 |
35 |
12.71 |
120 115-126 |
567 |
2/8 |
0.50 |
4:21 |
1:52 +1:03
|
4.02 |
117 105-142 |
1747 |
1/2 |
0.63 |
5:10 |
49 +6
|
9.20 |
133 128-138 |
868 |
11/5 |
0.75 |
5:45 |
36 |
12.63 |
139 137-144 |
660 |
3/1 |
0.88 |
6:23 |
38 |
11.76 |
144 143-145 |
735 |
6/0 |
1.00 |
6:50 |
27 |
16.96 |
141 137-143 |
499 |
0/12 |
1.13 |
8:08 |
1:19 +32
|
5.73 |
132 129-137 |
1382 |
2/3 |
1.25 |
8:49 |
41 |
11.11 |
140 133-146 |
756 |
6/0 |
1.38 |
9:27 |
38 |
11.71 |
145 140-147 |
743 |
1/2 |
1.50 |
10:42 |
1:15 +18
|
6.00 |
144 129-152 |
1440 |
1/3 |
1.63 |
11:47 |
1:04 +15
|
6.99 |
141 137-146 |
1210 |
3/0 |
1.75 |
12:38 |
52 +5
|
8.71 |
138 137-140 |
950 |
2/0 |
1.88 |
13:08 |
30 |
15.06 |
136 130-141 |
542 |
2/0 |
2.00 |
13:35 |
27 |
16.73 |
129 127-131 |
463 |
2/5 |
2.13 |
14:04 |
29 |
15.45 |
121 114-127 |
470 |
1/3 |
2.25 |
15:00 |
55 +17
|
8.14 |
119 116-122 |
877 |
3/3 |
2.38 |
15:43 |
43 |
10.42 |
114 111-119 |
656 |
4/5 |
2.50 |
16:20 |
37 |
12.22 |
131 115-138 |
643 |
2/1 |
2.63 |
17:26 |
1:06 +21
|
6.83 |
144 137-148 |
1266 |
6/0 |
2.75 |
18:00 |
34 |
13.23 |
142 134-149 |
644 |
3/0 |
2.88 |
18:42 |
42 |
10.68 |
152 148-154 |
854 |
6/0 |
3.00 |
19:26 |
45 |
10.09 |
153 153-155 |
910 |
6/0 |
3.13 |
20:04 |
37 |
12.00 |
154 153-155 |
770 |
6/0 |
3.25 |
21:11 |
1:07 +17
|
6.75 |
152 149-155 |
1352 |
3/1 |
3.38 |
21:35 |
24 |
18.44 |
154 151-156 |
501 |
8/0 |
3.50 |
22:02 |
27 |
16.78 |
145 142-150 |
518 |
2/7 |
3.63 |
22:21 |
19 |
23.10 |
147 143-149 |
382 |
10/8 |
3.75 |
22:41 |
20 |
22.71 |
152 149-154 |
402 |
0/17 |
3.88 |
22:57 |
16 |
27.87 |
154 153-155 |
332 |
1/11 |
4.00 |
24:03 |
1:05 +30
|
6.87 |
136 123-156 |
1187 |
2/2 |
4.13 |
24:31 |
28 |
16.04 |
127 123-131 |
475 |
2/1 |
4.25 |
25:09 |
38 |
11.72 |
134 130-137 |
686 |
2/1 |
4.38 |
25:47 |
38 |
11.77 |
133 128-140 |
678 |
3/0 |
4.50 |
27:10 |
1:23 +27
|
5.45 |
133 128-139 |
1465 |
5/0 |
4.63 |
27:55 |
45 |
10.06 |
134 122-149 |
800 |
7/0 |
4.68 |
28:24 |
29 |
6.40 |
150 148-151 |
1407 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
36 |
2:23 |
More |
800m |
1:21 |
2:44 |
More |
1km |
1:42 |
2:44 |
More |
Mile |
3:58 |
3:58 |
More |
5k |
16:49 |
5:25 |
More |
Predictions
Dist |
Time |
Per Mile |
10 miles |
53:05 |
5:19 |
20km |
1:06:50 |
5:23 |
15 miles |
1:21:34 |
5:26 |
20 miles |
1:50:40 |
5:32 |
40km |
2:19:20 |
5:36 |
25 miles |
2:20:11 |
5:36 |
42km |
2:26:43 |
5:37 |
50 miles |
4:52:17 |
5:51 |
56 miles |
5:29:36 |
5:53 |
100 miles |
10:09:24 |
6:06 |
112 miles |
11:27:11 |
6:08 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry