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Sun 13th Apr 2025 at 10:19am by Nellers

Cross > Row Indoor SS
  • warm
  • Time
    50:10
  • Miles
    6.63
  • Min/mi
    7:34
  • Cals
    645
  • Watts
    164
  • Cadence
    40
  • BPM
    142
  • %MHR
    79.1
  • B/mi
    1077
  • Surface
    Indoor

Notes & Comments

UT1: 3 x 10 min @ r20/ 2 min rest (+wu&wd)

1) 0.5km - 2:20(4:40/km) 117/131bpm [546b/km] 24cal 17/21rpm 132/177W
2) 0.5km - 2:05(4:11/km) 137/143bpm [573b/km] 28cal 21/25rpm 182/218W
3) 0.5km - 2:05(4:11/km) 145/150bpm [606b/km] 29cal 23/34rpm 188/321W
4) 0.5km - 2:16(4:31/km) 142/145bpm [642b/km] 30cal 21/37rpm 159/441W
5) 0.5km - 2:56(5:53/km) 130/143bpm [764b/km] 35cal 19/21rpm 132/179W
6) 0.5km - 2:07(4:15/km) 145/147bpm [616b/km] 29cal 20/21rpm 170/185W
7) 0.5km - 2:08(4:16/km) 148/150bpm [631b/km] 30cal 20/21rpm 173/181W
8) 0.5km - 2:07(4:14/km) 149/150bpm [630b/km] 30cal 20/21rpm 169/179W
9) 0.5km - 3:22(6:43/km) 142/149bpm [954b/km] 43cal 20/21rpm 174/179W
10) 0.5km - 2:13(4:26/km) 133/145bpm [590b/km] 24cal 20/23rpm 176/259W
11) 0.5km - 2:08(4:15/km) 147/149bpm [625b/km] 29cal 20/23rpm 169/181W
12) 0.5km - 2:08(4:15/km) 149/151bpm [634b/km] 30cal 22/141rpm 172/242W
13) 0.5km - 2:07(4:15/km) 151/153bpm [641b/km] 30cal 20/21rpm 171/181W
14) 0.5km - 2:05(4:11/km) 152/153bpm [636b/km] 30cal 20/21rpm 174/185W
15) 0.5km - 3:35(7:11/km) 135/152bpm [969b/km] 38cal 20/22rpm 169/223W
16) 0.5km - 2:08(4:16/km) 150/152bpm [641b/km] 30cal 20/21rpm 173/181W
17) 0.5km - 2:06(4:11/km) 152/153bpm [636b/km] 29cal 20/21rpm 172/178W
18) 0.5km - 2:05(4:10/km) 154/155bpm [642b/km] 30cal 20/21rpm 179/186W
19) 0.5km - 2:07(4:13/km) 154/156bpm [650b/km] 31cal 20/21rpm 174/182W
20) 0.5km - 2:49(5:39/km) 137/153bpm [774b/km] 30cal 18/20rpm 141/179W
21) 0.5km - 2:22(4:44/km) 139/140bpm [659b/km] 27cal 16/17rpm 122/132W
22) 0.16km - 50(5:10/km) 138/139bpm [713b/km] 9cal 16/17rpm 120/126W
2:20 2:05 2:05 2:16 2:56 2:07 2:08 2:07 3:22 2:13 2:08 2:08 2:07 2:05 3:35 2:08 2:06 2:05 2:07 2:49 2:22 50

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 1:54 1:54 7:37 115 87-126 876 35 32-38 132 79-151
0.50 3:36 1:42 6:49 132 125-140 899 42 38-48 172 151-206
0.75 5:13 1:36 6:25 143 140-148 917 48 44-68 206 175-307
1.00 7:02 1:49 7:18 144 138-150 1051 43 34-64 151 85-321
1.25 8:49 1:47 7:08 142 136-145 1014 45 34-74 171 65-441
1.50 11:20 2:31 10:04 129 111-142 1299 39 36-42 132 88-179
1.75 13:03 1:42 6:50 143 139-146 977 40 38-42 170 163-176
2.00 14:44 1:42 6:47 147 144-149 998 41 40-42 173 165-185
2.25 16:26 1:42 6:48 148 146-150 1007 41 40-42 172 166-177
2.50 18:09 1:42 6:49 149 147-150 1017 40 40-42 168 157-179
2.75 19:51 1:42 6:49 148 146-149 1010 41 40-42 171 165-177
3.00 22:54 3:03 12:12 132 117-149 1611 40 40-46 179 166-259
3.25 24:38 1:44 6:55 145 141-149 1002 40 38-46 170 161-181
3.50 26:20 1:42 6:48 147 144-150 1000 41 38-42 170 163-175
3.75 28:02 1:42 6:49 149 148-151 1016 47 38-282 173 161-242
4.00 29:45 1:43 6:50 151 150-152 1033 41 40-42 170 164-181
4.25 31:26 1:42 6:46 152 151-153 1029 41 40-42 174 167-185
4.50 34:36 3:10 12:39 136 121-153 1720 40 38-44 168 160-223
4.75 36:19 1:43 6:51 144 136-149 987 41 40-42 172 164-179
5.00 38:01 1:42 6:47 150 149-152 1018 41 40-42 173 164-181
5.25 39:42 1:42 6:46 152 150-153 1029 41 40-42 172 167-178
5.50 41:23 1:41 6:44 153 152-155 1031 41 40-42 177 169-185
5.75 43:05 1:41 6:45 155 154-156 1047 41 40-42 177 166-186
6.00 45:20 2:15 9:00 147 131-155 1323 40 36-40 166 37-179
6.25 47:13 1:53 7:34 135 131-139 1021 35 32-36 127 119-133
6.50 49:07 1:54 7:35 139 138-140 1054 33 32-34 121 116-131
6.63 50:10 1:03 8:24 138 137-139 1160 32 30-34 120 113-126

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 156 max Delete HR Trace

  • Cadence Distribution

    40 avge / 282 max

  • Power Distribution

    164W (441 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:34 6:18 More
    800m 3:14 6:31 More
    1km 4:07 6:38 More
    Mile 6:43 6:43 More
    5k 22:41 7:18 More
    5 miles 37:36 7:31 More
    10k 46:50 7:32 More
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