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Thu 11th Apr 2024 at 5:17pm by Nellers

Cross > Row Indoor SS

Good
warm

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Time
46:00
Miles
6.29
Min/mi
7:19
Pacing
0%
Cals
635
Watts
176
Cadence
47
BPM
145
%MHR
80
B/mi
1060
Surface
Indoor

Notes & Comments

AT: 3 x 6 min @ r26/ 3 min rest (+ wu & wd)

1) 2.27km - 10:00(4:24/km) 137cal
2) 0km - 0(NAN:00:00/km)
3) 0.13km - 1:00(7:42/km) 7cal
4) 0km - 0(NAN:00:00/km)
5) 1.54km - 6:00(3:54/km) 105cal
6) 0km - 0(0/km)
7) 0.52km - 3:00(5:50/km) 26cal
8) 0km - 0(0/km)
9) 1.53km - 6:00(3:55/km) 104cal
10) 0km - 0(0/km)
11) 0.39km - 3:00(7:40/km) 20cal
12) 0km - 0(NAN:00:00/km)
13) 1.53km - 6:00(3:55/km) 105cal
14) 0km - 0(0/km)
15) 0.05km - 1:00(18:52/km) 5cal
16) 0km - 0(0/km)
17) 2.17km - 10:00(4:37/km) 126cal

10:00 0 1:00 0 6:00 0 3:00 0 6:00 0 3:00 0 6:00 0 1:00 0 10:00

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.25	1:54	1:54	7:34	111 94-119	840	35 32-40	122 83-134
0.50	3:37	1:43	6:54	127 117-133	876	42 36-48	164 129-204
0.75	5:17	1:40	6:39	139 133-143	924	48 40-54	190 126-236
1.00	7:03	1:47	7:07	136 132-141	968	44 38-74	162 117-364
1.25	8:52	1:49	7:16	136 131-140	988	44 36-74	162 102-401
1.50	11:07	2:15	8:59	132 122-140	1186	47 38-78	176 84-410
1.75	12:42	1:35	6:18	148 137-154	933	53 52-54	216 210-232
2.00	14:16	1:34	6:16	156 154-157	979	53 50-54	216 210-223
2.25	15:51	1:35	6:19	158 157-159	998	52 50-54	212 207-217
2.50	17:41	1:50	7:21	154 138-160	1133	47 36-52	170 40-223
2.75	20:03	2:22	9:29	131 125-137	1241	39 36-84	120 33-197
3.00	21:38	1:35	6:21	150 137-157	952	53 52-54	212 205-248
3.25	23:13	1:35	6:19	158 157-159	998	53 52-54	212 207-220
3.50	24:47	1:34	6:16	159 158-160	995	53 50-54	215 207-226
3.75	26:28	1:41	6:43	149 119-158	1002	50 38-54	192 40-233
4.00	29:25	2:57	11:49	135 130-145	1596	42 22-54	152 87-227
4.25	31:02	1:37	6:27	155 146-160	999	52 50-54	208 198-217
4.50	32:37	1:35	6:21	159 159-160	1009	52 50-54	209 203-222
4.75	34:11	1:34	6:16	161 160-162	1010	53 52-54	213 202-230
5.00	36:42	2:31	10:03	150 134-162	1506	52 34-172	168 17-250
5.25	38:33	1:51	7:24	137 136-140	1014	40 38-40	136 133-139
5.50	40:25	1:52	7:29	139 137-142	1041	41 38-132	132 88-140
5.75	42:15	1:50	7:21	141 138-142	1037	37 36-38	133 129-136
6.00	44:07	1:52	7:26	141 140-142	1049	36 34-38	130 124-134
6.24	45:57	1:50	7:34	140 138-141	1059	35 34-36	126 115-133

Heart

145/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

176W (410 max)

Power Graph

Power Bands

Cadence

47 (172 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:32	6:09	More
800m	3:06	6:13	More
1km	3:53	6:15	More
Mile	6:24	6:24	More
5k	21:47	7:01	More
5 miles	36:39	7:20	More
10k	45:43	7:21	More

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