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Tue 10th Dec 2024 at 5:22pm by Nellers

Cross > Row Indoor SS
  • Good
  • cold
  • Time
    38:00
  • Miles
    5.21
  • Min/mi
    7:18
  • Cals
    514
  • Watts
    159
  • Cadence
    40
  • BPM
    141
  • %MHR
    78.1
  • B/mi
    1026
  • Surface
    Indoor

Notes & Comments

UT1: 2 x 10 min @ r20/ 2 min rest (plus wu & wd)

1) 2.07km - 9:00(4:21/km) 126cal
2) 0.11km - 1:00(9:16/km) 6cal
3) 2.35km - 10:00(4:15/km) 147cal
4) 0.25km - 2:00(8:00/km) 13cal
5) 2.38km - 10:00(4:13/km) 150cal
6) 0.12km - 1:00(8:04/km) 6cal
7) 1.11km - 5:00(4:30/km) 66cal
9:00 1:00 10:00 2:00 10:00 1:00 5:00

Multigraph

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

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts
0.25 1:49 1:49 7:16 118 90-128 858 35 32-38 140 128-153
0.50 3:32 1:43 6:51 132 126-138 904 41 36-48 170 141-206
0.75 5:08 1:36 6:26 142 137-147 913 48 40-56 203 149-248
1.00 6:55 1:47 7:09 140 137-145 1001 39 36-42 146 137-155
1.25 8:45 1:50 7:20 135 133-138 990 36 36-38 138 129-144
1.50 11:05 2:20 9:19 132 122-140 1230 39 36-42 148 28-190
1.75 12:49 1:44 6:54 142 140-143 980 40 40-42 165 157-172
2.00 14:32 1:43 6:54 144 143-145 993 41 40-42 166 161-170
2.25 16:15 1:43 6:51 145 143-147 994 41 40-42 166 158-176
2.50 17:58 1:43 6:51 146 146-147 999 41 40-42 167 161-171
2.75 19:40 1:42 6:48 147 146-148 1000 41 38-42 167 162-175
3.00 22:22 2:43 10:50 132 121-148 1431 40 40-42 129 19-178
3.25 24:05 1:43 6:52 140 133-145 962 41 40-42 169 161-175
3.50 25:48 1:42 6:49 146 144-148 995 41 40-42 169 165-176
3.75 27:29 1:42 6:48 148 146-149 1005 41 40-42 170 167-175
4.00 29:10 1:41 6:44 150 149-151 1010 41 40-42 173 168-180
4.25 30:52 1:42 6:46 150 149-151 1015 41 40-42 172 168-178
4.50 33:08 2:16 9:05 146 130-152 1327 40 38-42 146 26-184
4.75 34:58 1:50 7:20 134 132-137 982 37 36-38 139 134-144
5.00 36:46 1:48 7:12 140 137-141 1009 37 36-38 143 138-149
5.16 37:57 1:11 7:12 140 138-140 1008 36 36-38 143 139-149

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 152 max Delete HR Trace

  • Cadence Distribution

    40 avge / 56 max

  • Power Distribution

    159W (248 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:35 6:24 More
    800m 3:17 6:37 More
    1km 4:10 6:43 More
    Mile 6:45 6:45 More
    5k 22:15 7:10 More
    5 miles 36:44 7:21 More
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