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Mon 14th Apr 2025 at 8:49am by Nellers

Cross > Row Indoor SS
  • Time
    34:20
  • Miles
    4.61
  • Min/mi
    7:27
  • Cals
    436
  • Watts
    183
  • Cadence
    46
  • BPM
    142
  • %MHR
    78.9
  • B/mi
    1057
  • Surface
    Indoor

Notes & Comments

AT: 2 x 7 min @ r24-26/ 3:30 rest (plus wu & wd)

1) 0.5km - 2:20(4:41/km) 111/126bpm [519b/km] 21cal 17/21rpm 134/183W
2) 0.5km - 2:02(4:05/km) 133/143bpm [542b/km] 25cal 21/25rpm 191/220W
3) 0.5km - 2:10(4:20/km) 142/148bpm [615b/km] 29cal 24/55rpm 197/366W
4) 0.5km - 2:16(4:33/km) 141/145bpm [640b/km] 31cal 21/39rpm 159/417W
5) 0.5km - 2:42(5:24/km) 134/150bpm [724b/km] 33cal 21/27rpm 151/233W
6) 0.5km - 1:58(3:56/km) 155/158bpm [610b/km] 28cal 24/25rpm 212/218W
7) 0.5km - 1:58(3:56/km) 159/160bpm [626b/km] 29cal 24/26rpm 211/220W
8) 0.5km - 2:22(4:44/km) 154/159bpm [730b/km] 34cal 24/26rpm 212/219W
9) 0.5km - 3:33(7:05/km) 126/144bpm [893b/km] 34cal 24/28rpm 213/224W
10) 0.5km - 1:57(3:54/km) 154/159bpm [601b/km] 27cal 25/27rpm 211/224W
11) 0.5km - 2:00(4:00/km) 160/161bpm [639b/km] 30cal 24/26rpm 207/218W
12) 0.5km - 1:57(3:54/km) 161/162bpm [627b/km] 29cal 25/27rpm 218/249W
13) 0.5km - 3:09(6:17/km) 141/161bpm [887b/km] 39cal 22/30rpm 168/274W
14) 0.5km - 2:18(4:36/km) 139/142bpm [639b/km] 28cal 17/18rpm 131/138W
15) 0.42km - 1:38(3:52/km) 138/143bpm [533b/km] 19cal 17/18rpm 103/133W
2:20 2:02 2:10 2:16 2:42 1:58 1:58 2:22 3:33 1:57 2:00 1:57 3:09 2:18 1:38

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 1:00 1:00 8:00 103 87-113 823 33 32-34 123 92-133
0.25 1:54 54 7:12 115 112-121 829 36 34-38 143 121-156
0.38 2:45 51 6:49 125 121-130 852 39 36-42 168 150-183
0.50 3:34 49 6:35 132 130-135 868 44 40-50 189 168-216
0.63 4:23 49 6:28 139 135-143 899 46 44-50 203 192-220
0.75 5:09 46 6:07 143 142-146 875 50 48-66 224 206-341
0.88 6:08 59 7:55 141 135-148 1117 48 34-110 159 57-341
1.00 7:04 56 7:24 139 135-144 1029 44 26-68 159 72-366
1.13 7:56 52 6:56 140 135-143 972 46 34-72 184 100-406
1.25 8:51 55 7:24 143 138-145 1058 45 36-78 165 72-417
1.38 10:21 1:30 11:58 128 116-143 1532 37 34-54 108 79-233
1.50 11:09 48 6:25 141 133-147 905 49 48-50 211 206-217
1.63 11:57 48 6:21 151 147-154 958 49 48-50 213 208-218
1.75 12:45 48 6:24 155 154-156 992 49 48-50 211 205-215
1.88 13:32 47 6:19 157 156-158 991 49 48-50 213 207-218
2.00 14:20 48 6:22 158 158-159 1007 50 48-52 212 206-220
2.13 15:07 47 6:18 159 158-160 1002 50 48-52 209 205-216
2.25 15:55 48 6:21 159 158-159 1009 50 48-52 211 204-219
2.38 16:43 48 6:24 158 156-159 1011 49 48-52 211 200-217
2.50 17:57 1:14 9:53 148 137-157 1464 50 48-50 215 210-216
2.63 20:00 2:03 16:28 123 115-138 2025 50 50-50 215 215-215
2.75 21:03 1:02 8:19 127 120-136 1057 50 48-56 212 181-224
2.88 21:50 47 6:17 145 137-150 910 49 48-50 208 203-214
3.00 22:38 48 6:23 154 150-157 983 50 48-52 209 202-224
3.13 23:26 48 6:22 158 156-160 1007 51 48-54 213 203-222
3.25 24:13 48 6:20 159 158-161 1007 50 48-50 208 200-212
3.38 25:01 48 6:24 160 160-161 1025 50 48-50 206 200-213
3.50 25:49 48 6:22 161 160-161 1026 49 48-50 210 198-219
3.63 26:36 48 6:20 162 161-162 1026 50 48-52 213 209-227
3.75 27:23 46 6:08 161 160-161 989 52 48-54 231 215-249
3.88 29:09 1:46 14:08 145 133-160 2049 51 36-60 192 91-274
4.00 30:06 57 7:38 134 133-136 1024 37 36-38 127 121-133
4.13 31:02 56 7:28 136 135-138 1016 36 36-38 126 122-133
4.25 31:57 55 7:24 138 137-141 1021 36 36-36 132 128-137
4.38 32:53 56 7:25 141 140-143 1045 35 34-36 133 127-138
4.50 33:33 40 5:24 139 129-143 750 34 32-36 121 113-128
4.61 34:20 47 6:52 127 124-128 872 - -

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 162 max Delete HR Trace

  • Cadence Distribution

    46 avge / 110 max

  • Power Distribution

    183W (417 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:32 6:08 More
    800m 3:07 6:16 More
    1km 3:55 6:18 More
    Mile 6:19 6:19 More
    5k 22:51 7:21 More
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