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Sat 11th May 2024 at 7:57am by Nellers

Cross > Row Indoor SS

Good
warm

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Time
48:00
Miles
6.51
Min/mi
7:22
Pacing
0%
Cals
642
Watts
153
Cadence
39
BPM
146
%MHR
80.5
B/mi
1074
Surface
Indoor

Notes & Comments

UT1/2: 3 x 15 min @ r20/ 1 min rest

Session aim: accumulate more than 10k distance and keep the rate below 20

Achievements: 10.5k and the first 2 pieces were at r19 average

Pace and rate very much UT2 but HR was higher than I'd have liked. Basically into UT1 pretty much the whole time once I'd warmed up. I think after 2 sessions like this I've just got to accept that it's a fitness issue, not the heat. Patience and persistence.

1) 3.42km - 15:00(4:23/km) 207cal
2) 0.04km - 1:00(25:38/km) 5cal
3) 3.43km - 15:00(4:22/km) 208cal
4) 0.03km - 1:00(31:27/km) 5cal
5) 3.45km - 15:00(4:21/km) 211cal
6) 0.11km - 1:00(9:20/km) 6cal

15:00 1:00 15:00 1:00 15:00 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	1:47	1:47	7:06	121 91-131	860	38 24-42	149 84-162
0.50	3:33	1:46	7:05	132 131-133	935	39 38-40	149 143-156
0.75	5:19	1:47	7:06	136 131-141	967	38 38-40	151 146-155
1.00	7:05	1:45	7:02	142 141-143	998	38 38-40	152 149-157
1.25	8:51	1:46	7:04	144 142-146	1017	38 38-40	152 148-160
1.50	10:36	1:46	7:02	145 143-146	1021	39 36-40	153 149-158
1.75	12:22	1:46	7:02	147 145-149	1035	38 38-40	154 149-157
2.00	14:07	1:45	7:02	148 146-149	1040	39 38-40	155 148-160
2.25	16:46	2:38	10:34	138 120-149	1458	39 38-42	148 1-176
2.50	18:32	1:46	7:04	145 140-147	1024	39 38-40	155 150-162
2.75	20:18	1:46	7:04	146 144-148	1033	39 38-42	151 148-156
3.00	22:04	1:46	7:03	148 146-150	1044	39 38-40	150 146-155
3.25	23:49	1:45	7:01	149 147-151	1045	39 38-40	155 150-160
3.50	25:35	1:46	7:03	150 148-152	1058	38 38-40	152 148-156
3.75	27:20	1:45	7:02	150 148-152	1054	39 38-40	154 149-158
4.00	29:06	1:46	7:05	150 148-152	1063	39 38-40	153 147-158
4.25	30:51	1:45	7:00	150 149-151	1050	38 38-40	154 148-160
4.50	33:34	2:42	10:48	139 126-150	1502	39 38-40	150 22-157
4.75	35:20	1:47	7:08	149 148-151	1062	39 36-40	153 149-157
5.00	37:07	1:46	7:05	150 149-152	1063	39 38-40	153 147-161
5.25	38:52	1:45	7:01	151 150-152	1059	39 38-40	155 150-160
5.50	40:36	1:45	6:58	151 148-154	1053	39 38-40	156 151-160
5.75	42:22	1:45	7:02	152 150-154	1069	39 38-40	154 148-159
6.00	44:07	1:45	7:00	152 151-153	1065	39 38-40	158 151-168
6.25	45:51	1:43	6:54	153 152-154	1055	40 38-42	163 158-168
6.48	48:00	2:09	9:16	151 141-154	1400	38 38-40	138 67-171

Heart

146/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

153W (176 max)

Power Graph

Power Bands

Cadence

39 (42 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:42	6:51	More
800m	3:25	6:53	More
1km	4:18	6:55	More
Mile	6:57	6:57	More
5k	22:44	7:19	More
5 miles	36:58	7:24	More
10k	45:33	7:20	More

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