Mon 15th Apr 2024 at 11:26am by sallykate

Cross > Row Indoor Ints

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Time
35:40
Miles
4.21
Min/mi
8:28
Pacing
0%
Cals
283
Watts
111
Cadence
48
BPM
145
%MHR
84.7
B/mi
1227
Surface
Indoor

indoor

Notes & Comments

WOD: 2000/1500/1000/500m w/ r3

1) 2km - 9:39(4:49/km) 146/0bpm [704b/km] 24/0rpm 116/0W 12.44/0kmph
2) 0.46km - 3:00(6:28/km) 9.28/0kmph
3) 1.5km - 7:05(4:43/km) 157/0bpm [741b/km] 24/0rpm 123/0W 12.7/0kmph
4) 0.44km - 3:00(6:51/km) 8.76/0kmph
5) 1km - 4:42(4:42/km) 164/0bpm [771b/km] 24/0rpm 125/0W 12.76/0kmph
6) 0.35km - 3:00(8:36/km) 6.98/0kmph
7) 0.5km - 2:14(4:29/km) 168/0bpm [753b/km] 26/0rpm 144/0W 13.39/0kmph
8) 0.53km - 3:00(5:40/km) 10.58/0kmph

9:39 3:00 7:05 3:00 4:42 3:00 2:14 3:00

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	58	58	7:44	110 90-120	851	50 48-54	116 49-124
0.25	1:56	58	7:47	132 119-138	1026	49 48-50	114 110-119
0.38	2:55	59	7:50	141 139-142	1104	48 46-48	112 108-115
0.50	3:54	59	7:49	142 140-143	1109	48 46-48	112 107-117
0.63	4:52	58	7:47	143 142-145	1112	49 46-50	114 112-116
0.75	5:50	58	7:44	144 143-145	1114	49 48-50	113 108-116
0.88	6:49	59	7:50	143 142-146	1120	48 46-50	114 108-119
1.00	7:46	58	7:42	146 144-147	1124	48 46-50	115 110-119
1.13	8:44	58	7:41	145 144-146	1115	49 48-50	118 112-122
1.25	9:41	57	7:35	146 131-147	1108	44 40-50	118 111-124
1.38	10:49	1:08	9:07	124 108-131	1131	40 40-40	66 16-78
1.50	11:55	1:06	8:46	128 126-130	1121	40 40-40	78 74-82
1.63	13:21	1:26	11:31	135 128-141	1554	46 40-48	114 78-127
1.75	14:19	57	7:39	145 141-151	1109	48 46-50	121 117-124
1.88	15:16	57	7:39	151 149-153	1154	48 46-50	120 116-124
2.00	16:14	58	7:43	152 151-154	1174	46 44-48	119 117-122
2.13	17:11	57	7:35	155 153-157	1175	49 44-50	123 114-127
2.25	18:07	56	7:31	156 155-158	1172	49 48-52	122 120-125
2.38	19:04	57	7:34	156 154-158	1181	50 48-50	124 118-126
2.50	20:03	59	7:49	149 134-158	1164	45 42-50	100 13-130
2.63	21:06	1:04	8:29	134 123-137	1136	42 42-42	87 84-91
2.75	22:49	1:43	13:44	138 136-141	1896	43 42-48	96 85-131
2.88	23:48	59	7:51	146 142-150	1145	47 38-50	121 107-127
3.00	24:45	57	7:39	153 150-156	1171	47 46-50	120 114-126
3.13	25:42	56	7:28	159 155-161	1188	47 46-52	128 118-143
3.25	26:40	58	7:46	161 160-162	1250	47 44-50	120 106-143
3.38	27:33	53	7:02	156 130-164	1098	49 46-52	117 24-155
3.50	28:35	1:02	8:19	136 135-138	1131	50 50-50	89 82-98
3.63	30:48	2:13	17:41	142 136-153	2510	51 50-52	121 55-150
3.75	31:45	58	7:41	162 154-166	1246	51 50-54	143 136-151
3.88	32:36	51	6:50	167 160-169	1141	52 50-56	140 124-154
4.00	33:42	1:06	8:47	148 142-158	1300	50 50-50	75 19-93
4.13	34:44	1:02	8:14	140 133-143	1152	50 50-50	92 88-96
4.19	35:40	56	13:52	143 142-144	1982	50 50-50	98 94-105

Heart

145/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

111W (155 max)

Power Graph

Power Bands

Cadence

48 (56 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:44	7:00	More
800m	3:41	7:25	More
1km	4:38	7:27	More
Mile	7:39	7:39	More
5k	25:26	8:11	More

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