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Fri 3rd Jan 2025 at 12:42pm by Nellers

Cross > Row Indoor SS
  • Good
  • cold
  • Time
    22:00
  • Miles
    2.84
  • Min/mi
    7:45
  • Cals
    295
  • Watts
    172
  • Cadence
    41
  • BPM
    148
  • %MHR
    82
  • B/mi
    1143
  • Surface
    Indoor

Notes & Comments

UT1: 2 x 9 min @ r20/ 2 min rest

(Plan had 3 x 9 but I swapped out the first UT1 piece for the 5 min @ r24 test)

1) 2.15km - 9:00(4:11/km) 136cal
2) 0.23km - 2:00(8:37/km) 12cal
3) 2.16km - 9:00(4:10/km) 137cal
4) 0.03km - 2:00(1:15:11/km) 10cal
9:00 2:00 9:00 2:00

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
0.13 51 51 6:48 124 107-135 844 40 38-44 172 114-192
0.25 1:41 50 6:39 142 137-145 944 40 40-42 178 172-183
0.38 2:31 51 6:45 146 145-146 985 40 38-42 174 170-178
0.50 3:22 51 6:47 147 146-147 998 41 40-42 176 168-184
0.63 4:12 50 6:40 150 147-150 999 40 38-42 175 168-180
0.75 5:03 51 6:46 150 149-151 1014 40 38-42 173 168-177
0.88 5:54 51 6:45 151 150-152 1019 40 40-42 175 168-179
1.00 6:45 51 6:49 151 150-152 1028 40 40-42 169 165-175
1.13 7:35 51 6:46 152 151-153 1029 40 40-42 173 170-177
1.25 8:26 51 6:48 151 150-152 1027 40 40-42 175 169-180
1.38 9:22 55 7:22 142 128-152 1047 40 40-40 146 35-185
1.50 11:15 1:53 15:05 131 129-135 1977 40 38-40 131 100-187
1.63 12:05 50 6:44 140 137-145 942 40 38-40 170 167-174
1.75 12:56 51 6:44 149 145-151 1004 40 38-42 180 172-188
1.88 13:46 50 6:43 153 152-153 1027 41 40-42 177 170-182
2.00 14:37 51 6:44 151 150-153 1018 41 40-42 175 171-183
2.13 15:27 50 6:40 152 151-153 1013 40 40-42 176 168-180
2.25 16:17 50 6:43 153 152-153 1027 41 40-42 177 172-181
2.38 17:08 51 6:46 153 153-154 1036 40 40-42 178 173-182
2.50 17:59 52 6:52 153 152-154 1051 48 38-178 180 171-209
2.63 18:48 49 6:30 154 153-155 1002 40 38-42 190 181-205
2.75 19:38 50 6:37 153 153-154 1011 40 38-42 186 180-195
2.82 22:00 2:22 36:04 151 147-152 5446 38 38-40 152 40-201

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 155 max Delete HR Trace

  • Cadence Distribution

    41 avge / 178 max

  • Power Distribution

    172W (209 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:38 6:33 More
    800m 3:19 6:41 More
    1km 4:09 6:41 More
    Mile 6:42 6:42 More
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