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Sat 13th Apr 2024 at 8:04am by Nellers

Cross > Row Indoor SS

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Time
57:00
Miles
7.91
Min/mi
7:12
Pacing
0%
Cals
784
Watts
157
Cadence
40
BPM
140
%MHR
77.6
B/mi
1011
Surface
Road

Notes & Comments

UT2: 3 x 18 minutes @ r20/ 1 min rest

1) 4.12km - 18:00(4:22/km) 251cal
2) 0.04km - 1:00(24:13/km) 5cal
3) 4.17km - 18:00(4:19/km) 256cal
4) 0.06km - 1:00(16:20/km) 5cal
5) 4.2km - 18:00(4:17/km) 260cal
6) 0.14km - 1:00(7:17/km) 7cal

18:00 1:00 18:00 1:00 18:00 1:00

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	1:47	1:47	7:09	115 86-123	821	40 38-42	146 96-158
0.50	3:33	1:46	7:04	125 121-127	884	40 40-42	149 145-153
0.75	5:20	1:47	7:09	129 127-131	922	40 38-42	149 143-155
1.00	7:05	1:45	7:00	131 129-133	916	41 40-42	152 145-160
1.25	8:51	1:45	7:01	134 130-136	939	41 38-42	155 151-161
1.50	10:37	1:46	7:05	136 134-137	962	40 38-42	153 148-159
1.75	12:21	1:45	6:58	137 134-140	955	41 40-42	156 147-162
2.00	14:05	1:44	6:57	141 138-143	980	41 38-42	159 154-166
2.25	15:49	1:44	6:56	141 139-143	978	40 40-42	161 155-167
2.50	17:34	1:45	7:00	142 141-142	994	40 38-42	159 154-163
2.75	20:10	2:35	10:22	132 115-142	1368	40 38-42	159 26-190
3.00	21:54	1:44	6:57	140 138-142	973	41 38-44	162 156-174
3.25	23:39	1:45	6:59	141 140-142	985	40 38-42	159 155-165
3.50	25:24	1:45	6:58	143 140-146	997	40 38-42	158 150-163
3.75	27:08	1:44	6:56	142 140-144	985	40 38-42	158 153-167
4.00	28:53	1:45	7:00	143 142-145	1002	40 38-42	157 153-162
4.25	30:37	1:44	6:55	144 142-146	996	40 38-42	159 153-165
4.50	32:21	1:45	6:59	145 143-147	1013	39 38-40	159 154-166
4.75	34:05	1:44	6:56	145 143-146	1005	40 38-42	159 154-167
5.00	35:49	1:43	6:53	147 146-148	1012	40 40-42	162 156-168
5.25	38:20	2:32	10:07	140 124-147	1417	40 38-52	146 17-169
5.50	40:04	1:44	6:56	140 133-144	970	41 38-42	161 156-169
5.75	41:49	1:44	6:58	144 142-145	1003	40 40-42	161 156-165
6.00	43:33	1:44	6:58	145 144-146	1010	40 40-42	158 153-165
6.25	45:17	1:44	6:57	145 143-146	1007	40 38-42	157 151-165
6.50	47:01	1:43	6:53	147 145-148	1011	40 38-42	164 159-169
6.75	48:45	1:44	6:56	147 146-149	1019	40 38-42	163 157-170
7.00	50:28	1:43	6:52	147 146-149	1008	40 38-42	165 160-171
7.25	52:11	1:43	6:53	148 146-149	1019	40 38-42	164 153-170
7.50	53:53	1:43	6:51	149 146-151	1020	40 38-42	164 159-172
7.75	55:36	1:43	6:51	148 147-149	1013	40 38-42	167 156-178
7.89	56:59	1:23	9:44	146 137-151	1420	42 40-44	131 65-239

Heart

140/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

157W (239 max)

Power Graph

Power Bands

Cadence

40 (52 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:40	6:42	More
800m	3:22	6:47	More
1km	4:13	6:48	More
Mile	6:49	6:49	More
5k	22:13	7:09	More
5 miles	35:23	7:05	More
10k	44:42	7:12	More

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