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Thu 3rd Apr 2025 at 5:58pm by Nellers

Cross > Row Indoor SS
  • warm
  • Time
    39:01
  • Miles
    5.29
  • Min/mi
    7:23
  • Cals
    525
  • Watts
    146
  • Cadence
    36
  • BPM
    143
  • %MHR
    79.3
  • B/mi
    1053
  • Surface
    Indoor

Notes & Comments

UT2: 3 x 12 min @ r18/ 1 min rest

Still hitting the rate but slower pace and higher heart rate than a couple of weeks back. Patience!

1) 0.5km - 2:21(4:41/km) 119/129bpm [557b/km] 23cal 18/20rpm 136/150W
2) 0.5km - 2:13(4:26/km) 130/133bpm [576b/km] 28cal 17/21rpm 145/153W
3) 0.5km - 2:15(4:30/km) 134/138bpm [603b/km] 29cal 18/21rpm 145/150W
4) 0.5km - 2:14(4:28/km) 138/140bpm [617b/km] 30cal 18/19rpm 146/154W
5) 0.5km - 2:13(4:26/km) 142/144bpm [630b/km] 30cal 18/19rpm 145/154W
6) 0.5km - 2:38(5:16/km) 137/144bpm [721b/km] 34cal 18/19rpm 140/156W
7) 0.5km - 2:13(4:27/km) 142/144bpm [631b/km] 30cal 17/19rpm 145/153W
8) 0.5km - 2:14(4:28/km) 145/146bpm [648b/km] 31cal 18/19rpm 146/152W
9) 0.5km - 2:14(4:29/km) 146/148bpm [654b/km] 31cal 18/19rpm 145/149W
10) 0.5km - 2:14(4:28/km) 150/151bpm [670b/km] 32cal 18/19rpm 146/151W
11) 0.5km - 2:14(4:28/km) 150/151bpm [669b/km] 31cal 17/19rpm 146/153W
12) 0.5km - 2:39(5:18/km) 142/150bpm [753b/km] 35cal 18/21rpm 146/172W
13) 0.5km - 2:13(4:26/km) 150/152bpm [666b/km] 32cal 18/19rpm 150/155W
14) 0.5km - 2:14(4:27/km) 151/152bpm [672b/km] 31cal 18/19rpm 148/154W
15) 0.5km - 2:14(4:28/km) 150/151bpm [670b/km] 32cal 17/19rpm 148/156W
16) 0.5km - 2:13(4:25/km) 152/153bpm [672b/km] 32cal 18/19rpm 149/156W
17) 0.5km - 2:20(4:41/km) 150/153bpm [702b/km] 33cal 17/18rpm 150/157W
18) 0.02km - 5(5:06/km) 141/142bpm [720b/km] 1cal 18/18rpm 150/150W
2:21 2:13 2:15 2:14 2:13 2:38 2:13 2:14 2:14 2:14 2:14 2:39 2:13 2:14 2:14 2:13 2:20 5

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 1:53 1:53 7:33 117 97-127 883 36 34-40 142 99-150
0.50 3:40 1:47 7:09 129 127-131 921 36 34-38 146 140-153
0.75 5:29 1:49 7:14 132 129-135 955 36 20-42 144 98-150
1.00 7:17 1:48 7:12 137 133-139 985 36 36-38 145 141-150
1.25 9:05 1:48 7:12 138 136-140 994 37 36-38 146 140-154
1.50 10:53 1:48 7:11 142 140-144 1020 36 36-38 145 139-154
1.75 13:02 2:09 8:37 140 130-144 1205 36 34-36 141 140-145
2.00 14:51 1:49 7:18 138 130-144 1007 36 34-38 143 52-156
2.25 16:40 1:49 7:16 143 142-144 1038 36 34-36 144 138-149
2.50 18:28 1:47 7:09 145 143-146 1038 36 36-38 146 140-152
2.75 20:15 1:48 7:11 146 145-147 1049 36 36-38 145 140-149
3.00 22:04 1:48 7:13 149 147-151 1076 36 34-38 146 141-151
3.25 23:50 1:46 7:05 150 149-151 1063 36 34-38 146 141-151
3.50 26:05 2:15 8:58 146 134-151 1309 36 34-36 146 140-153
3.75 27:52 1:47 7:09 143 134-150 1022 36 36-42 148 140-172
4.00 29:39 1:47 7:07 150 149-152 1068 36 36-38 149 145-155
4.25 31:26 1:47 7:09 151 149-152 1081 36 36-38 149 144-154
4.50 33:12 1:47 7:06 150 149-152 1065 36 34-38 148 142-156
4.75 35:01 1:49 7:15 151 150-152 1096 36 34-38 148 143-153
5.00 36:48 1:46 7:05 152 151-153 1078 36 36-38 149 144-156
5.25 38:39 1:52 7:27 151 144-153 1125 36 34-36 151 146-157
5.29 39:01 22 8:46 143 141-145 1253 36 36-36 150 150-150

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 153 max Delete HR Trace

  • Cadence Distribution

    36 avge / 42 max

  • Power Distribution

    146W (172 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:43 6:56 More
    800m 3:30 7:02 More
    1km 4:22 7:02 More
    Mile 7:06 7:06 More
    5k 22:39 7:17 More
    5 miles 36:39 7:20 More
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