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Thu 5th Dec 2024 at 6:54pm by Cats Whiskers

Cross > Row Indoor Ints
  • Time
    33:00
  • Miles
    4.08
  • Min/mi
    8:05
  • Cals
    374
  • Watts
    116
  • Cadence
    40
  • Surface
    Road

Notes & Comments

Repeat of 15/10/5 mins @ 18/20/22, 1R. Sluggish start but turned into a good session. Slight improvement on rep 1 despite putting the handle down for a bit, then good improvements on reps 2 and 3.

1) 1.9m - 15:00(7:53/m) 170cal
2) 0.05m - 1:00(19:23/m) 5cal
3) 1.33m - 10:00(7:31/m) 123cal
4) 0.04m - 1:00(22:21/m) 5cal
5) 0.68m - 5:00(7:19/m) 65cal
6) 0.06m - 1:00(15:37/m) 6cal
15:00 1:00 10:00 1:00 5:00 1:00

Multigraph

  • Pace
  • Cadence
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Power Watts Watts
0.13 1:11 1:11 9:31 47 22-110 82 29-102
0.25 2:12 1:01 8:06 38 36-40 106 102-109
0.38 3:12 1:00 7:56 36 36-38 105 104-107
0.50 4:11 59 7:51 37 36-38 109 106-113
0.63 5:10 1:00 7:58 37 34-38 110 108-112
0.75 6:08 58 7:44 36 36-36 111 108-114
0.88 7:07 58 7:47 36 34-36 115 112-117
1.00 8:05 58 7:44 37 36-38 114 110-117
1.13 9:03 58 7:45 37 34-38 116 113-118
1.25 10:00 57 7:39 37 36-38 118 115-123
1.38 10:58 58 7:44 37 36-38 120 116-124
1.50 11:55 57 7:36 37 36-38 121 118-124
1.63 12:52 57 7:36 37 34-38 120 117-126
1.75 13:49 57 7:35 37 34-38 121 117-124
1.88 14:47 58 7:41 37 36-40 123 118-126
2.00 16:22 1:36 12:45 38 36-46 78 5-127
2.13 17:20 57 7:40 40 38-42 124 120-126
2.25 18:17 57 7:36 40 38-40 123 120-127
2.38 19:13 56 7:29 40 38-42 125 121-127
2.50 20:10 57 7:35 40 38-42 124 121-129
2.63 21:06 56 7:27 40 40-42 128 126-130
2.75 22:03 57 7:36 40 38-42 128 124-131
2.88 22:58 56 7:24 41 40-42 127 125-129
3.00 23:55 57 7:35 39 38-42 127 123-130
3.13 24:51 56 7:25 40 38-42 127 124-131
3.25 25:47 56 7:29 40 38-42 129 126-132
3.38 27:29 1:42 13:36 42 40-50 85 4-141
3.50 28:25 56 7:25 44 42-46 137 131-141
3.63 29:19 54 7:13 44 42-46 137 136-139
3.75 30:14 55 7:23 44 42-46 138 135-142
3.88 31:08 54 7:13 44 42-46 138 137-140
4.00 32:06 58 7:42 45 42-48 127 9-149
4.04 32:59 53 20:31 46 46-46 19 12-22

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Cadence Distribution

    40 avge / 110 max

  • Power Distribution

    116W (149 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    100m 26 7:03 More
    200m 54 7:11 More
    400m 1:48 7:14 More
    800m 3:37 7:16 More
    1km 4:31 7:17 More
    Mile 7:30 7:30 More
    5k 24:26 7:52 More

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