Tue 9th Apr 2024 at 4:28pm by Nellers

Cross > Row Indoor SS

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Time
30:00
Miles
4.33
Min/mi
6:56
Pacing
0%
Cals
426
Watts
161
Cadence
41
BPM
135
%MHR
74.8
B/mi
938
Surface
Indoor

Notes & Comments

UT2: 30 minutes @ r20

1) 6.97km - 30:00(4:18/km) 426cal

30:00

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.13	52	52	6:57	110 91-123	764	40 38-42	157 111-164
0.25	1:45	53	7:03	126 124-127	888	41 40-42	157 153-160
0.38	2:36	51	6:52	126 125-128	865	40 40-40	160 157-163
0.50	3:29	52	6:58	129 128-131	900	40 40-42	162 158-167
0.63	4:21	52	6:57	129 127-131	896	40 40-42	161 157-164
0.75	5:13	52	6:57	131 130-132	911	40 40-42	158 155-163
0.88	6:05	52	6:59	132 130-133	922	40 38-42	157 153-161
1.00	6:58	52	6:58	132 132-133	919	40 40-42	159 155-164
1.13	7:50	52	6:56	133 131-135	922	40 40-42	156 152-160
1.25	8:42	52	7:00	133 131-135	931	41 40-42	156 151-160
1.38	9:34	52	6:57	135 133-136	939	41 38-42	159 153-162
1.50	10:26	52	6:56	135 134-136	935	41 40-42	162 157-167
1.63	11:18	52	6:57	134 132-135	932	41 40-42	158 154-163
1.75	12:11	53	7:02	136 135-137	956	41 40-42	159 156-162
1.88	13:03	52	6:55	134 133-136	926	41 40-42	158 156-160
2.00	13:56	53	7:00	138 136-140	966	41 40-42	160 155-168
2.13	14:47	52	6:53	136 135-138	936	41 40-42	160 156-167
2.25	15:39	52	6:57	135 134-136	939	41 40-42	159 155-164
2.38	16:31	52	6:57	137 135-139	953	41 40-42	160 155-165
2.50	17:24	53	7:02	139 138-141	978	41 40-42	158 155-162
2.63	18:16	52	6:52	138 137-138	948	41 40-42	160 155-164
2.75	19:08	52	6:57	137 136-138	952	41 40-42	159 155-162
2.88	20:00	52	6:58	139 138-140	968	41 40-42	158 153-163
3.00	20:53	53	7:01	139 138-140	975	41 40-42	159 153-168
3.13	21:44	51	6:50	140 138-140	957	41 40-42	163 157-169
3.25	22:36	52	6:57	139 138-140	967	41 40-42	159 154-163
3.38	23:28	52	6:55	139 138-140	962	41 40-42	161 155-170
3.50	24:20	52	6:57	141 139-143	980	41 40-42	165 160-168
3.63	25:11	51	6:48	141 140-142	960	41 38-42	165 158-171
3.75	26:03	52	6:54	140 139-141	966	40 40-42	163 159-168
3.88	26:55	52	6:56	141 140-142	978	40 40-42	164 160-172
4.00	27:46	51	6:50	141 141-143	963	40 38-42	168 158-179
4.13	28:37	51	6:50	143 141-144	977	39 38-40	163 155-171
4.25	29:28	51	6:46	143 141-143	968	40 38-42	172 162-205
4.32	29:57	29	6:44	144 143-145	970	39 38-40	175 163-191

Heart

135/145max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

161W (205 max)

Power Graph

Power Bands

Cadence

41 (42 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:41	6:45	More
800m	3:24	6:50	More
1km	4:14	6:49	More
Mile	6:51	6:51	More
5k	21:29	6:55	More

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