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Sun 23rd Mar 2025 at 11:03am by ollers

Cross > Rowing

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Time
56:55
Miles
4.54
Min/mi
12:32
Pacing
0%
Cals
593
Cadence
42
BPM
157
%MHR
91.7
B/mi
1966
Surface
Road

Notes & Comments

1) 0.31mi - 3:59(12:51/mi) 151/162bpm [1939b/mi] 43cal 19/24rpm
2) 0.31mi - 3:53(12:30/mi) 157/165bpm [1963b/mi] 44cal 19/32rpm
3) 0.31mi - 3:24(10:56/mi) 170/182bpm [1859b/mi] 42cal 20/25rpm
4) 0.31mi - 3:24(10:58/mi) 177/187bpm [1941b/mi] 44cal 20/28rpm
5) 0.31mi - 3:24(10:58/mi) 175/185bpm [1918b/mi] 43cal 18/26rpm
6) 0.31mi - 3:32(11:21/mi) 177/187bpm [2010b/mi] 46cal 19/24rpm
7) 0.31mi - 3:15(10:28/mi) 178/185bpm [1864b/mi] 42cal 20/31rpm
8) 0.31mi - 3:19(10:39/mi) 176/184bpm [1874b/mi] 42cal 20/26rpm
9) 0.31mi - 2:58(9:32/mi) 174/180bpm [1659b/mi] 37cal 20/31rpm
10) 0.31mi - 10:30(33:47/mi) 121/182bpm [4088b/mi] 53cal 17/27rpm
11) 0.31mi - 3:36(11:36/mi) 119/159bpm [1381b/mi] 17cal 23/34rpm
12) 0.31mi - 2:57(9:31/mi) 149/157bpm [1417b/mi] 29cal 23/25rpm
13) 0.31mi - 2:52(9:12/mi) 167/188bpm [1537b/mi] 34cal 23/24rpm
14) 0.31mi - 3:26(11:02/mi) 179/192bpm [1976b/mi] 46cal 22/38rpm
15) 0.19mi - 2:26(12:41/mi) 174/184bpm [2206b/mi] 31cal 21/24rpm

3:59 3:53 3:24 3:24 3:24 3:32 3:15 3:19 2:58 10:30 3:36 2:57 2:52 3:26 2:26

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:36	1:36	12:46	141 122-158	1799	39 34-44
0.25	3:10	1:34	12:35	155 151-159	1949	40 36-48
0.38	4:46	1:36	12:49	150 135-161	1924	40 38-46
0.50	6:21	1:35	12:37	159 153-164	2005	39 36-50
0.63	7:54	1:33	12:27	160 155-163	1993	38 28-42
0.75	9:16	1:21	10:50	164 158-170	1778	40 36-44
0.88	10:38	1:22	11:00	173 165-180	1902	40 36-44
1.00	12:02	1:24	11:12	177 171-181	1983	41 36-56
1.13	13:24	1:22	10:53	177 173-182	1926	40 38-48
1.25	14:45	1:21	10:50	179 173-187	1939	40 38-48
1.38	16:07	1:23	11:00	173 168-180	1903	37 34-40
1.50	17:29	1:22	10:54	175 165-185	1908	39 36-52
1.63	18:53	1:24	11:14	176 169-182	1979	37 36-38
1.75	20:21	1:28	11:43	176 170-183	2062	41 36-48
1.88	21:43	1:21	10:51	180 175-186	1953	37 34-40
2.00	23:03	1:21	10:45	176 170-183	1891	43 36-62
2.13	24:21	1:18	10:21	177 168-183	1831	42 34-62
2.25	25:39	1:18	10:22	178 173-184	1845	39 36-44
2.38	26:57	1:19	10:31	175 169-183	1841	38 26-52
2.50	28:19	1:22	10:53	176 169-182	1916	42 34-52
2.63	29:34	1:15	9:58	173 168-178	1724	41 36-48
2.75	30:43	1:09	9:13	175 171-180	1613	40 36-62
2.88	31:51	1:08	9:06	177 172-181	1610	41 36-50
3.00	36:48	4:57	39:32	142 93-179	5614	36 30-40
3.13	44:36	7:48 +2:54	1:02:24	91 74-111	5678	26 4-54
3.25	46:27	1:51	14:48	102 77-133	1510	55 38-68
3.38	47:44	1:17	10:17	144 130-158	1480	47 40-54
3.50	48:54	1:11	9:24	144 134-149	1354	48 46-48
3.63	50:06	1:12	9:32	150 142-157	1431	44 38-46
3.75	51:16	1:10	9:20	150 147-152	1401	48 44-50
3.88	52:24	1:08	9:05	155 141-169	1409	48 46-48
4.00	53:34	1:10	9:23	177 170-184	1660	46 40-48
4.13	54:45	1:11	9:28	185 178-192	1751	44 40-48
4.25	56:20	1:34	12:33	175 159-186	2196	46 40-76
4.38	57:38	1:18	10:24	179 174-187	1863	43 40-44
4.50	58:59	1:21	10:49	175 164-182	1893	43 36-48
4.54	59:49	50	20:20	170 159-180	3457	41 40-42

Heart

157/192max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

42 (76 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	2:15	9:04	More
800m	4:37	9:18	More
1km	5:47	9:19	More
Mile	9:28	9:28	More
5k	42:26	13:40	More

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