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Fri 3rd May 2024 at 3:50pm by Nellers

Cross > Row Indoor SS

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Time
32:00
Miles
4.34
Min/mi
7:22
Pacing
0%
Cals
429
Watts
154
Cadence
40
BPM
139
%MHR
76.9
B/mi
1026
Surface
Indoor

Notes & Comments

1 comments

UT2: 2 x 15 min @ r20/ 1 min rest

Session aim: stay below the rate cap for the full time without any back pain
Achievements: Apart from a couple of blips kept the rate down and back seems fine

1) 3.42km - 15:00(4:23/km) 208cal
2) 0.04km - 1:00(24:20/km) 5cal
3) 3.45km - 15:00(4:21/km) 211cal
4) 0.08km - 1:00(13:05/km) 5cal

15:00 1:00 15:00 1:00

Cats Whiskers
Happy to hear this.

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.13	54	54	7:12	114 96-124	821	40 38-42	147 89-157
0.25	1:47	53	7:02	130 125-132	915	40 40-40	153 149-157
0.38	2:39	52	6:58	131 129-133	913	40 38-42	154 150-160
0.50	3:32	53	7:05	131 129-133	928	40 40-42	154 151-159
0.63	4:24	52	6:58	132 131-134	920	40 38-40	154 151-156
0.75	5:18	53	7:05	133 131-135	943	40 38-40	150 147-153
0.88	6:11	53	7:08	135 133-136	963	40 40-40	152 146-155
1.00	7:04	53	7:05	134 133-135	950	40 38-40	150 146-153
1.13	7:56	52	6:56	136 134-137	943	40 40-42	156 152-161
1.25	8:49	53	7:05	138 137-139	977	40 40-44	156 152-163
1.38	9:42	52	6:57	140 138-142	974	40 38-40	155 150-160
1.50	10:35	53	7:07	139 138-142	989	39 38-40	153 150-155
1.63	11:28	53	7:04	139 137-140	982	40 38-40	152 149-154
1.75	12:21	53	7:02	140 139-141	986	39 38-40	154 151-156
1.88	13:13	52	7:00	141 140-142	987	39 38-40	152 149-156
2.00	14:06	53	7:06	141 140-142	1001	39 38-40	153 148-157
2.13	14:59	53	7:03	140 113-142	988	39 38-40	155 139-164
2.25	16:43	1:43	13:45	125 112-134	1719	41 38-42	147 25-161
2.38	17:36	54	7:11	136 134-138	978	40 40-42	158 154-160
2.50	18:29	53	7:02	139 138-141	978	40 38-42	154 150-159
2.63	19:22	53	7:02	142 141-143	999	40 40-42	154 149-159
2.75	20:14	52	6:58	143 141-145	995	40 40-42	155 150-162
2.88	21:07	53	7:04	143 142-144	1010	40 38-40	151 147-155
3.00	22:00	53	7:06	144 142-145	1022	40 38-42	153 149-157
3.13	22:53	52	6:58	144 142-146	1004	40 38-42	153 148-161
3.25	23:46	53	7:05	145 144-146	1027	40 38-40	155 149-160
3.38	24:38	52	7:00	144 143-145	1007	40 38-40	156 153-161
3.50	25:31	52	6:58	146 145-148	1018	40 38-40	158 153-163
3.63	26:22	52	6:55	146 144-147	1010	39 38-40	156 151-162
3.75	27:14	52	6:54	147 147-148	1013	39 38-40	159 156-166
3.88	28:07	53	7:02	149 147-150	1049	38 38-40	153 147-158
4.00	29:00	53	7:07	146 145-148	1040	39 38-40	153 149-157
4.13	29:53	53	7:02	147 146-147	1034	38 36-40	153 147-159
4.25	30:44	51	6:44	147 146-148	991	40 38-42	170 152-181
4.33	31:59	1:15	15:38	147 145-148	2297	39 38-40	132 94-171

Heart

139/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

154W (181 max)

Power Graph

Power Bands

Cadence

40 (44 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:43	6:53	More
800m	3:27	6:57	More
1km	4:19	6:57	More
Mile	6:57	6:57	More
5k	22:39	7:17	More

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