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Sat 28th Dec 2024 at 9:46am by Nellers

Cross > Row Indoor SS
  • cold
  • Time
    1:04:00
  • Miles
    8.71
  • Min/mi
    7:21
  • Cals
    850
  • Watts
    151
  • Cadence
    36
  • BPM
    136
  • %MHR
    75.6
  • B/mi
    1000
  • Surface
    Indoor

Notes & Comments

UT2: 4 x 15 min @ r18/ 1 min rest

1) 3.38km - 15:00(4:26/km) 203cal
2) 0.08km - 1:00(13:12/km) 5cal
3) 3.41km - 15:00(4:24/km) 206cal
4) 0.06km - 1:00(16:54/km) 5cal
5) 3.42km - 15:00(4:23/km) 207cal
6) 0.08km - 1:00(12:02/km) 5cal
7) 3.46km - 15:00(4:20/km) 212cal
8) 0.13km - 1:00(7:48/km) 7cal
15:00 1:00 15:00 1:00 15:00 1:00 15:00 1:00

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 7:09 114 86-124 815 36 34-42 148 110-159
0.50 3:34 1:47 7:08 125 123-127 892 36 36-38 148 143-154
0.75 5:22 1:47 7:09 128 126-131 916 36 36-38 146 142-153
1.00 7:09 1:47 7:08 131 128-133 936 36 36-38 145 141-149
1.25 8:56 1:47 7:08 132 129-134 942 36 34-38 147 142-151
1.50 10:43 1:47 7:09 134 132-135 959 36 36-38 148 142-153
1.75 12:30 1:47 7:06 134 133-137 952 36 34-38 149 144-154
2.00 14:16 1:46 7:04 136 133-138 961 36 34-38 150 144-154
2.25 16:46 2:30 10:00 127 115-137 1269 35 34-38 139 21-161
2.50 18:32 1:47 7:07 132 128-135 940 36 36-38 150 145-154
2.75 20:19 1:46 7:05 134 133-139 948 36 36-38 151 146-157
3.00 22:04 1:46 7:02 138 137-139 972 36 36-38 156 153-160
3.25 23:50 1:46 7:02 138 137-140 971 36 36-38 151 144-155
3.50 25:36 1:46 7:06 138 137-139 979 36 34-38 149 143-155
3.75 27:22 1:46 7:04 136 135-138 961 36 36-38 149 144-154
4.00 29:10 1:47 7:09 139 136-141 994 36 34-38 149 142-154
4.25 30:56 1:47 7:07 139 137-141 989 35 34-36 149 143-155
4.50 33:30 2:33 10:13 130 121-141 1329 36 34-38 146 46-174
4.75 35:16 1:47 7:07 137 135-138 975 36 36-38 151 147-159
5.00 37:02 1:46 7:03 139 137-141 979 36 34-38 153 148-158
5.25 38:48 1:46 7:05 139 137-140 984 36 34-36 151 143-156
5.50 40:34 1:46 7:03 140 139-141 987 36 34-38 151 146-155
5.75 42:21 1:47 7:07 139 137-141 990 36 34-36 150 144-158
6.00 44:06 1:45 7:00 141 140-143 987 36 36-38 155 150-159
6.25 45:52 1:47 7:06 141 140-143 1001 36 34-38 151 147-156
6.50 48:19 2:27 9:48 135 127-142 1322 35 34-36 144 24-171
6.75 50:05 1:46 7:03 135 131-140 951 36 34-38 155 148-162
7.00 51:50 1:46 7:03 139 139-140 980 36 36-38 155 151-158
7.25 53:36 1:46 7:02 140 139-142 985 36 36-36 153 147-157
7.50 55:22 1:46 7:02 140 138-143 986 36 36-38 153 146-159
7.75 57:07 1:45 7:00 141 140-143 986 36 34-40 157 153-162
8.00 58:52 1:45 7:00 141 139-143 987 36 36-38 154 145-162
8.25 1:00:36 1:44 6:58 143 142-145 995 36 34-38 161 153-167
8.50 1:02:18 1:42 6:50 144 143-146 984 37 36-38 166 158-195
8.68 1:04:00 1:42 9:22 143 137-146 1340 36 36-38 140 84-195

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 146 max Delete HR Trace

  • Cadence Distribution

    36 avge / 42 max

  • Power Distribution

    151W (195 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:41 6:45 More
    800m 3:24 6:50 More
    1km 4:16 6:51 More
    Mile 6:55 6:55 More
    5k 22:27 7:14 More
    5 miles 36:40 7:20 More
    10k 45:15 7:17 More
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