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Sat 5th Apr 2025 at 5:17pm by Nellers

Cross > Row Indoor SS
  • warm
  • Time
    44:02
  • Miles
    5.85
  • Min/mi
    7:32
  • Cals
    577
  • Watts
    145
  • Cadence
    36
  • BPM
    141
  • %MHR
    78.3
  • B/mi
    1060
  • Surface
    Indoor

Notes & Comments

UT2: 4 x 10 minutes@ r18/ 1 min rest

1) 0.5km - 2:19(4:39/km) 114/130bpm [530b/km] 19cal 18/19rpm 136/152W
2) 0.5km - 2:15(4:30/km) 130/133bpm [584b/km] 28cal 17/18rpm 142/147W
3) 0.5km - 2:15(4:29/km) 136/139bpm [610b/km] 30cal 17/19rpm 144/150W
4) 0.5km - 2:14(4:27/km) 141/143bpm [628b/km] 30cal 18/19rpm 144/148W
5) 0.5km - 2:46(5:32/km) 135/143bpm [747b/km] 35cal 18/19rpm 142/163W
6) 0.5km - 2:13(4:27/km) 139/142bpm [617b/km] 30cal 18/19rpm 145/150W
7) 0.5km - 2:14(4:29/km) 143/145bpm [641b/km] 31cal 17/18rpm 143/149W
8) 0.5km - 2:16(4:31/km) 145/146bpm [655b/km] 31cal 17/18rpm 143/148W
9) 0.5km - 2:14(4:28/km) 145/146bpm [646b/km] 31cal 18/19rpm 144/148W
10) 0.5km - 2:50(5:40/km) 136/146bpm [770b/km] 35cal 18/20rpm 138/149W
11) 0.5km - 2:14(4:27/km) 144/146bpm [641b/km] 30cal 18/19rpm 145/152W
12) 0.5km - 2:14(4:29/km) 146/148bpm [653b/km] 31cal 18/19rpm 145/153W
13) 0.5km - 2:15(4:30/km) 148/150bpm [666b/km] 31cal 18/19rpm 146/152W
14) 0.5km - 2:46(5:32/km) 144/150bpm [797b/km] 36cal 17/19rpm 144/152W
15) 0.5km - 2:15(4:29/km) 140/147bpm [629b/km] 28cal 18/20rpm 144/153W
16) 0.5km - 2:13(4:27/km) 148/150bpm [658b/km] 31cal 18/19rpm 146/153W
17) 0.5km - 2:14(4:27/km) 150/152bpm [668b/km] 31cal 18/19rpm 148/154W
18) 0.5km - 2:13(4:26/km) 150/151bpm [666b/km] 31cal 18/19rpm 146/150W
19) 0.42km - 2:03(4:56/km) 148/152bpm [729b/km] 28cal 18/19rpm 148/156W
2:19 2:15 2:15 2:14 2:46 2:13 2:14 2:16 2:14 2:50 2:14 2:14 2:15 2:46 2:15 2:13 2:14 2:13 2:03

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 7:29 110 88-126 823 36 34-38 141 108-152
0.50 3:41 1:48 7:14 129 125-131 932 36 34-36 143 138-147
0.75 5:29 1:49 7:15 132 129-136 958 36 36-38 143 139-146
1.00 7:17 1:47 7:10 138 135-140 989 36 34-36 144 139-150
1.25 9:05 1:48 7:13 141 139-143 1017 36 36-38 144 139-148
1.50 11:25 2:20 9:18 135 121-143 1256 36 34-38 144 140-163
1.75 13:12 1:48 7:11 138 132-140 991 36 36-38 146 143-150
2.00 15:01 1:48 7:13 141 139-143 1019 36 34-36 144 138-148
2.25 16:49 1:48 7:13 144 142-145 1040 36 34-36 144 136-149
2.50 18:37 1:48 7:12 145 144-146 1045 36 34-36 143 137-148
2.75 20:25 1:48 7:12 145 143-146 1045 36 34-38 144 139-148
3.00 22:48 2:23 9:31 136 126-146 1295 36 34-40 142 123-149
3.25 24:36 1:48 7:11 141 134-145 1013 36 36-38 144 140-149
3.50 26:24 1:49 7:14 144 143-146 1043 36 36-38 145 139-152
3.75 28:12 1:47 7:09 147 145-148 1052 36 34-38 145 140-153
4.00 30:00 1:48 7:11 148 146-150 1064 36 34-38 146 142-151
4.25 31:48 1:48 7:14 149 147-150 1077 36 34-38 145 137-152
4.50 34:09 2:21 9:24 137 130-149 1288 35 34-40 143 74-149
4.75 35:57 1:48 7:11 145 141-148 1043 36 36-38 146 139-153
5.00 37:44 1:47 7:07 148 147-150 1054 36 36-38 147 142-153
5.25 39:32 1:48 7:12 150 149-152 1080 37 36-38 148 144-154
5.50 41:19 1:48 7:11 150 149-151 1076 36 36-38 146 140-150
5.75 43:06 1:47 7:07 150 148-152 1066 36 34-38 148 143-156
5.85 44:02 56 9:16 144 135-151 1335 36 36-36 147 147-147

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 152 max Delete HR Trace

  • Cadence Distribution

    36 avge / 40 max

  • Power Distribution

    145W (163 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:44 6:58 More
    800m 3:30 7:03 More
    1km 4:25 7:06 More
    Mile 7:06 7:06 More
    5k 23:26 7:32 More
    5 miles 37:36 7:31 More
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