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Thu 9th May 2024 at 4:01pm by Nellers

Cross > Row Indoor SS

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Time
42:00
Miles
5.89
Min/mi
7:08
Pacing
0%
Cals
579
Watts
156
Cadence
39
BPM
141
%MHR
77.7
B/mi
1003
Surface
Indoor

Notes & Comments

UT2: 2 x 20 min @ r20/ 1 min rest

Session aim: Hold the rate cap, keep remembering to sit up!

Achievements: Saw a lot more r19 on the monitor than r21! Pace is starting to come back at this rate. Felt a bit more power in my drive phase tonight.

1) 4.58km - 20:00(4:22/km) 279cal
2) 0.1km - 1:00(9:40/km) 6cal
3) 4.64km - 20:00(4:18/km) 286cal
4) 0.15km - 1:00(6:33/km) 8cal

20:00 1:00 20:00 1:00

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.25	1:46	1:46	7:04	119 88-132	842	40 38-42	151 147-159
0.50	3:31	1:45	7:00	130 128-133	911	39 38-42	156 148-166
0.75	5:16	1:45	7:00	134 131-137	937	39 38-40	156 148-163
1.00	7:01	1:45	7:01	138 136-139	969	40 38-40	155 150-157
1.25	8:47	1:45	7:01	138 135-140	967	40 38-40	155 150-163
1.50	10:32	1:45	7:02	140 138-142	984	40 38-40	155 148-161
1.75	12:18	1:46	7:03	141 138-143	993	39 38-40	153 146-160
2.00	14:04	1:46	7:05	141 139-142	998	39 38-40	151 144-162
2.25	15:50	1:46	7:04	141 138-143	997	39 38-40	151 145-157
2.50	17:35	1:45	7:00	142 140-144	994	40 38-42	156 151-160
2.75	19:20	1:45	6:58	143 142-145	997	40 38-40	158 152-163
3.00	21:43	2:23	9:33	135 125-145	1289	40 40-42	145 42-184
3.25	23:29	1:46	7:04	137 134-139	968	40 38-42	153 147-159
3.50	25:14	1:46	7:02	140 138-142	986	40 38-40	153 149-158
3.75	27:00	1:45	7:02	141 139-143	991	40 38-40	154 150-159
4.00	28:44	1:44	6:57	143 142-145	994	39 38-40	159 154-167
4.25	30:28	1:44	6:57	146 144-147	1015	39 38-40	159 153-167
4.50	32:12	1:44	6:55	145 143-147	1004	39 38-40	161 156-166
4.75	33:56	1:44	6:54	146 144-148	1008	40 38-40	163 155-168
5.00	35:39	1:43	6:53	148 147-150	1018	39 38-40	165 160-169
5.25	37:22	1:43	6:53	148 146-149	1019	40 38-40	164 157-170
5.50	39:05	1:43	6:52	149 148-151	1023	40 38-40	165 161-170
5.75	40:47	1:42	6:49	149 148-150	1016	40 38-40	168 161-180
5.88	42:00	1:13	9:37	145 138-149	1395	38 38-40	125 77-208

Heart

141/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

156W (208 max)

Power Graph

Power Bands

Cadence

39 (42 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:41	6:46	More
800m	3:23	6:49	More
1km	4:14	6:50	More
Mile	6:51	6:51	More
5k	22:11	7:09	More
5 miles	35:30	7:06	More

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