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Thu 10th Apr 2025 at 1:21pm by Nellers

Cross > Row Indoor SS
  • Time
    31:12
  • Miles
    4.15
  • Min/mi
    7:31
  • Cals
    417
  • Watts
    184
  • Cadence
    45
  • BPM
    146
  • %MHR
    81.1
  • B/mi
    1097
  • Surface
    Indoor

Notes & Comments

AT: 2 x 6 min @ r24/ 3 min rest (plus Wu & wd)

1) 0.5km - 2:15(4:29/km) 117/134bpm [525b/km] 23cal 19/24rpm 146/195W
2) 0.5km - 1:58(3:56/km) 142/151bpm [559b/km] 27cal 23/34rpm 213/321W
3) 0.5km - 2:11(4:23/km) 145/151bpm [635b/km] 30cal 23/101rpm 172/360W
4) 0.5km - 2:13(4:26/km) 148/151bpm [656b/km] 31cal 23/101rpm 174/407W
5) 0.5km - 2:37(5:14/km) 143/157bpm [748b/km] 35cal 20/27rpm 156/240W
6) 0.5km - 1:58(3:55/km) 158/160bpm [619b/km] 28cal 24/25rpm 218/227W
7) 0.5km - 1:58(3:56/km) 160/161bpm [630b/km] 29cal 24/26rpm 212/221W
8) 0.5km - 3:53(7:46/km) 139/160bpm [1080b/km] 47cal 23/25rpm 199/222W
9) 0.5km - 1:58(3:57/km) 153/162bpm [603b/km] 27cal 24/26rpm 215/229W
10) 0.5km - 1:59(3:59/km) 162/163bpm [644b/km] 30cal 23/25rpm 211/222W
11) 0.5km - 1:56(3:52/km) 163/164bpm [630b/km] 30cal 24/27rpm 226/262W
12) 0.5km - 2:59(5:58/km) 144/163bpm [859b/km] 39cal 21/28rpm 166/259W
13) 0.5km - 2:22(4:43/km) 140/142bpm [661b/km] 30cal 16/18rpm 125/131W
14) 0.18km - 56(5:10/km) 140/142bpm [724b/km] 11cal 16/17rpm 118/125W
2:15 1:58 2:11 2:13 2:37 1:58 1:58 3:53 1:58 1:59 1:56 2:59 2:22 56

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 58 58 7:43 106 88-120 818 36 34-40 139 135-143
0.25 1:50 52 6:55 124 120-127 859 40 36-42 162 140-175
0.38 2:40 50 6:40 134 127-138 894 44 40-48 186 165-205
0.50 3:27 48 6:21 141 138-143 894 46 44-50 205 192-229
0.63 4:14 46 6:09 148 143-151 910 51 48-68 235 214-321
0.75 5:10 57 7:33 144 139-151 1086 40 34-66 132 72-333
0.88 6:04 54 7:09 145 142-147 1037 42 34-62 171 115-334
1.00 6:56 52 6:56 146 142-149 1013 63 36-202 175 91-360
1.13 7:48 52 6:54 148 143-151 1022 45 36-70 187 106-376
1.25 8:39 51 6:48 149 146-151 1014 46 34-74 196 107-407
1.38 10:06 1:28 11:43 140 132-150 1640 35 34-54 103 90-212
1.50 10:53 47 6:14 143 134-152 892 49 46-54 227 212-240
1.63 11:40 47 6:16 157 153-159 985 48 46-50 226 220-233
1.75 12:27 46 6:10 158 157-159 975 49 48-50 221 216-226
1.88 13:15 48 6:24 159 158-160 1018 49 48-50 213 207-223
2.00 14:02 47 6:18 160 159-161 1009 49 46-52 214 210-221
2.13 14:50 48 6:22 160 159-161 1020 48 48-50 211 205-217
2.25 15:37 47 6:14 159 157-160 992 49 48-50 213 207-221
2.38 18:08 2:31 20:09 140 118-158 2821 46 46-50 198 195-222
2.50 19:08 1:01 8:05 129 123-135 1042 46 46-52 197 195-227
2.63 19:56 47 6:20 146 135-154 924 49 48-52 220 212-229
2.75 20:43 47 6:16 158 154-161 991 48 46-50 213 202-221
2.88 21:30 48 6:22 162 161-162 1032 48 48-50 212 205-221
3.00 22:18 48 6:22 162 161-163 1033 48 46-50 210 203-222
3.13 23:06 48 6:23 162 161-163 1034 48 46-48 211 203-216
3.25 23:54 47 6:20 163 163-164 1032 48 46-50 215 206-227
3.38 24:40 47 6:13 163 162-163 1012 49 48-54 231 216-254
3.50 26:10 1:30 11:58 153 141-163 1831 55 52-56 243 123-262
3.63 27:07 57 7:35 139 137-141 1054 36 34-38 123 113-131
3.75 28:04 58 7:41 137 136-138 1052 36 34-36 124 119-129
3.88 29:01 56 7:28 139 138-140 1039 35 34-36 127 124-131
4.00 29:57 57 7:34 141 140-142 1067 33 32-34 125 117-131
4.13 30:55 58 7:44 141 139-142 1091 32 32-34 118 113-121
4.15 31:12 17 10:49 140 139-140 1513 33 32-34 122 120-125

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 164 max Delete HR Trace

  • Cadence Distribution

    45 avge / 202 max

  • Power Distribution

    184W (407 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:30 6:03 More
    800m 3:04 6:10 More
    1km 3:52 6:13 More
    Mile 6:21 6:21 More
    5k 22:38 7:17 More
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