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Wed 18th Dec 2024 at 8:21am by Nellers

Cross > Row Indoor SS
  • Time
    38:00
  • Miles
    5.14
  • Min/mi
    7:24
  • Cals
    509
  • Watts
    160
  • Cadence
    40
  • BPM
    143
  • %MHR
    79.4
  • B/mi
    1057
  • Surface
    Indoor

Notes & Comments

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

1) 2.05km - 9:00(4:24/km) 124cal
2) 0.06km - 1:00(15:52/km) 5cal
3) 2.36km - 10:00(4:14/km) 148cal
4) 0.21km - 2:00(9:21/km) 12cal
5) 2.38km - 10:00(4:13/km) 150cal
6) 0.12km - 1:00(8:24/km) 6cal
7) 1.1km - 5:00(4:33/km) 64cal
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 1:47 1:47 7:10 120 95-129 860 36 26-40 145 114-150
0.50 3:31 1:43 6:52 133 129-138 914 41 36-46 166 147-189
0.75 5:08 1:37 6:30 144 139-149 936 49 40-58 200 134-248
1.00 6:59 1:51 7:23 140 136-148 1033 37 36-40 130 122-136
1.25 8:50 1:51 7:25 137 135-138 1015 37 36-38 134 129-143
1.50 11:20 2:30 9:59 133 119-143 1329 40 36-46 162 36-183
1.75 13:03 1:43 6:53 146 143-148 1005 41 40-42 169 162-177
2.00 14:45 1:42 6:47 149 147-151 1010 41 40-42 169 165-175
2.25 16:27 1:43 6:51 150 149-151 1027 40 40-42 169 164-177
2.50 18:10 1:42 6:48 150 148-151 1021 41 38-42 169 162-177
2.75 19:53 1:43 6:54 146 145-148 1007 45 40-180 175 167-209
3.00 22:44 2:51 11:26 132 120-144 1508 40 40-44 144 34-200
3.25 24:27 1:43 6:50 146 139-149 998 41 40-42 170 163-177
3.50 26:09 1:42 6:48 150 148-152 1020 41 40-42 169 163-177
3.75 27:51 1:42 6:47 151 150-152 1024 40 40-42 172 166-177
4.00 29:33 1:42 6:49 152 151-153 1035 40 40-42 172 166-178
4.25 31:14 1:41 6:45 152 150-153 1025 41 40-42 174 169-184
4.50 33:30 2:16 9:06 143 134-151 1301 39 36-42 137 18-179
4.75 35:21 1:50 7:21 140 137-142 1028 36 34-38 136 127-140
5.00 37:11 1:50 7:21 143 142-144 1052 35 34-36 134 131-139
5.10 37:55 44 7:14 144 143-144 1042 36 34-36 136 132-141

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 153 max Delete HR Trace

  • Cadence Distribution

    40 avge / 180 max

  • Power Distribution

    160W (248 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:36 6:25 More
    800m 3:19 6:40 More
    1km 4:12 6:45 More
    Mile 6:46 6:46 More
    5k 22:24 7:13 More
    5 miles 37:11 7:26 More
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