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Mon 20th Jan 2025 at 7:49am by Nellers

Cross > Row Indoor SS
  • Time
    46:09
  • Miles
    6.49
  • Min/mi
    7:07
  • Cals
    633
  • Watts
    165
  • Cadence
    40
  • BPM
    147
  • %MHR
    81.5
  • B/mi
    1043
  • Surface
    Indoor

Notes & Comments

UT1: 30 min @ r20 (plus wu & wd)

1) 10.44km - 46:09(4:25/km) 147/158bpm [650b/km] 633cal 19/38rpm 165/438W
46:09

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 1:52 1:52 7:27 117 87-129 872 36 34-38 141 107-150
0.50 3:35 1:43 6:52 132 128-141 907 40 36-46 166 142-200
0.75 5:10 1:35 6:22 145 140-150 922 47 42-64 207 184-304
1.00 7:01 1:51 7:22 145 139-151 1069 41 36-62 150 105-337
1.25 8:46 1:45 7:01 143 138-146 1003 44 36-76 173 106-438
1.50 11:10 2:24 9:36 133 118-145 1278 38 36-46 144 89-186
1.75 12:52 1:42 6:47 147 144-150 998 41 40-42 174 166-182
2.00 14:34 1:42 6:46 150 148-152 1016 41 40-42 172 167-182
2.25 16:16 1:43 6:50 151 149-152 1033 41 40-42 174 166-182
2.50 17:59 1:42 6:49 150 149-152 1023 41 40-42 170 166-181
2.75 19:41 1:42 6:48 151 150-152 1028 40 40-42 170 164-178
3.00 21:22 1:42 6:46 151 150-152 1023 40 38-42 170 165-178
3.25 23:04 1:42 6:47 151 149-153 1025 41 38-42 173 164-181
3.50 24:47 1:43 6:51 151 150-153 1035 40 38-42 171 166-179
3.75 26:29 1:42 6:46 151 149-152 1023 40 38-42 171 166-177
4.00 28:11 1:42 6:49 152 151-154 1037 40 38-42 174 169-183
4.25 29:53 1:42 6:47 153 151-155 1039 40 38-42 172 165-180
4.50 31:35 1:42 6:47 153 152-154 1039 40 38-40 173 167-178
4.75 33:16 1:41 6:45 154 153-155 1040 40 38-40 174 167-179
5.00 34:57 1:41 6:44 155 153-157 1044 40 38-42 173 166-179
5.25 36:40 1:43 6:50 156 155-157 1067 40 38-44 175 167-184
5.50 38:20 1:40 6:41 157 155-158 1050 40 38-40 176 167-195
5.75 40:01 1:42 6:46 157 156-158 1063 40 38-42 175 167-197
6.00 42:24 2:22 9:29 141 134-157 1337 38 34-40 155 118-188
6.25 44:18 1:54 7:36 142 140-143 1079 34 32-36 127 120-139
6.49 46:09 1:51 7:53 140 137-142 1103 34 32-34 126 112-133

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 158 max Delete HR Trace

  • Cadence Distribution

    40 avge / 76 max

  • Power Distribution

    165W (438 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:32 6:11 More
    800m 3:16 6:33 More
    1km 4:09 6:40 More
    Mile 6:44 6:44 More
    5k 21:03 6:47 More
    5 miles 34:41 6:56 More
    10k 43:54 7:04 More
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