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Wed 22nd Jan 2025 at 7:34am by Nellers

Cross > Row Indoor SS
  • Good
  • cold
  • Time
    53:29
  • Miles
    7.20
  • Min/mi
    7:26
  • Cals
    667
  • Watts
    152
  • Cadence
    36
  • BPM
    136
  • %MHR
    75.6
  • B/mi
    1011
  • Surface
    Indoor

Notes & Comments

UT2: 20-15-10-5 min @ r18/ 1 min rest

1) 0.5km - 2:17(4:34/km) 118/129bpm [539b/km] 24cal 18/20rpm 142/169W
2) 0.5km - 2:14(4:27/km) 128/132bpm [570b/km] 28cal 18/20rpm 149/158W
3) 0.5km - 2:14(4:27/km) 133/135bpm [592b/km] 29cal 18/19rpm 147/152W
4) 0.5km - 2:14(4:27/km) 134/137bpm [597b/km] 29cal 18/19rpm 149/153W
5) 0.5km - 2:12(4:24/km) 136/138bpm [599b/km] 29cal 18/19rpm 150/155W
6) 0.5km - 2:12(4:25/km) 139/141bpm [614b/km] 30cal 18/19rpm 152/157W
7) 0.5km - 2:12(4:24/km) 139/141bpm [611b/km] 30cal 18/19rpm 151/158W
8) 0.5km - 2:12(4:25/km) 139/140bpm [614b/km] 29cal 18/19rpm 151/155W
9) 0.5km - 2:14(4:28/km) 139/142bpm [621b/km] 30cal 18/19rpm 150/156W
10) 0.5km - 2:51(5:42/km) 129/141bpm [736b/km] 32cal 18/20rpm 147/171W
11) 0.5km - 2:13(4:25/km) 138/140bpm [610b/km] 29cal 18/19rpm 151/158W
12) 0.5km - 2:13(4:26/km) 139/141bpm [616b/km] 29cal 18/19rpm 151/158W
13) 0.5km - 2:12(4:24/km) 140/141bpm [615b/km] 29cal 18/19rpm 152/159W
14) 0.5km - 2:11(4:23/km) 141/143bpm [617b/km] 29cal 18/19rpm 152/158W
15) 0.5km - 2:13(4:25/km) 140/142bpm [618b/km] 29cal 18/19rpm 152/157W
16) 0.5km - 2:12(4:23/km) 141/142bpm [619b/km] 29cal 18/19rpm 152/161W
17) 0.5km - 2:59(5:58/km) 129/140bpm [769b/km] 29cal 18/19rpm 149/200W
18) 0.5km - 2:11(4:23/km) 138/140bpm [604b/km] 27cal 18/19rpm 152/157W
19) 0.5km - 2:12(4:23/km) 140/142bpm [615b/km] 28cal 18/19rpm 155/160W
20) 0.5km - 2:12(4:23/km) 143/143bpm [627b/km] 29cal 18/19rpm 156/162W
21) 0.5km - 2:47(5:34/km) 135/143bpm [752b/km] 30cal 17/19rpm 151/193W
22) 0.5km - 2:11(4:22/km) 137/141bpm [598b/km] 25cal 18/19rpm 157/166W
23) 0.5km - 2:08(4:17/km) 140/142bpm [599b/km] 26cal 18/19rpm 162/183W
24) 0.09km - 45(8:39/km) 140/143bpm [1211b/km] 9cal 18/19rpm 168/176W
2:17 2:14 2:14 2:14 2:12 2:12 2:12 2:12 2:14 2:51 2:13 2:13 2:12 2:11 2:13 2:12 2:59 2:11 2:12 2:12 2:47 2:11 2:08 45

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 1:51 1:51 7:22 115 84-128 847 36 34-40 148 114-169
0.50 3:38 1:47 7:09 127 124-129 909 37 36-40 149 143-158
0.75 5:26 1:48 7:11 132 129-134 948 37 36-38 146 143-152
1.00 7:12 1:47 7:07 133 131-135 945 36 34-38 148 142-153
1.25 8:59 1:47 7:07 135 133-137 961 37 36-38 149 142-153
1.50 10:46 1:47 7:06 136 135-138 967 36 36-38 150 145-154
1.75 12:32 1:47 7:06 138 135-139 980 36 36-38 152 149-157
2.00 14:18 1:46 7:03 139 137-141 981 37 36-38 153 150-156
2.25 16:06 1:48 7:10 140 139-141 1004 36 36-38 150 145-158
2.50 17:53 1:47 7:07 139 137-141 990 36 34-38 150 145-155
2.75 19:39 1:46 7:05 139 137-142 986 36 36-38 151 146-156
3.00 22:05 2:26 9:43 129 118-141 1253 36 36-40 150 145-171
3.25 23:52 1:47 7:08 136 134-138 969 37 36-38 153 147-158
3.50 25:38 1:46 7:05 139 136-140 985 36 36-38 150 146-153
3.75 27:26 1:48 7:11 140 138-141 1006 36 34-38 151 145-158
4.00 29:12 1:46 7:04 140 138-141 988 36 36-38 152 148-159
4.25 30:58 1:46 7:04 141 139-143 997 36 34-38 152 147-158
4.50 32:44 1:46 7:04 141 139-143 997 36 36-38 152 147-156
4.75 34:30 1:46 7:03 141 139-142 995 36 34-38 152 146-161
5.00 37:01 2:31 10:04 136 118-142 1370 36 34-38 148 143-156
5.25 38:48 1:47 7:09 130 121-136 930 36 34-38 151 66-200
5.50 40:35 1:47 7:08 137 134-139 978 36 34-38 151 143-158
5.75 42:21 1:46 7:03 139 138-140 979 36 36-38 154 149-158
6.00 44:07 1:46 7:04 141 139-143 997 36 36-38 155 151-160
6.25 45:52 1:45 7:01 143 141-143 1004 36 34-38 156 151-162
6.50 48:14 2:21 9:26 134 121-142 1264 36 34-38 150 96-193
6.75 49:58 1:45 6:59 135 126-141 942 37 36-38 158 150-169
7.00 51:43 1:45 7:00 141 137-142 988 37 34-38 156 151-162
7.20 53:29 1:46 8:49 140 131-143 1234 37 36-38 168 155-183

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 143 max Delete HR Trace

  • Cadence Distribution

    36 avge / 40 max

  • Power Distribution

    152W (200 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:42 6:49 More
    800m 3:25 6:53 More
    1km 4:18 6:55 More
    Mile 7:01 7:01 More
    5k 22:39 7:17 More
    5 miles 36:49 7:22 More
    10k 45:30 7:19 More
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