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Mon 3rd Feb 2025 at 12:42pm by Nellers

Cross > Row Indoor SS
  • Time
    59:08
  • Miles
    7.89
  • Min/mi
    7:30
  • Cals
    714
  • Watts
    162
  • Cadence
    41
  • BPM
    140
  • %MHR
    77.8
  • B/mi
    1050
  • Surface
    Indoor

Notes & Comments

UT1: 3 x 13 min @ r20/ 2 min rest (+wu&wd)

Struggled today, possibly due to poor diet and recovery over the weekend away. The second and third pieces were a bit less awful than the first as I let the rate drift up to 21 most of the time and just stopped worrying about the pace quite so much. HR was in the right zone so it's still having an effect.

1) 0.5km - 2:04(4:09/km) 136/147bpm [563b/km] 28cal 21/25rpm 188/225W
2) 0.5km - 2:09(4:17/km) 146/152bpm [626b/km] 31cal 22/35rpm 180/380W
3) 0.5km - 2:17(4:33/km) 140/145bpm [638b/km] 31cal 20/36rpm 151/388W
4) 0.5km - 2:47(5:34/km) 133/146bpm [740b/km] 34cal 19/22rpm 144/204W
5) 0.5km - 2:06(4:13/km) 145/147bpm [611b/km] 30cal 20/21rpm 176/185W
6) 0.5km - 2:06(4:12/km) 147/148bpm [618b/km] 30cal 20/21rpm 176/180W
7) 0.5km - 2:06(4:12/km) 146/148bpm [613b/km] 30cal 20/21rpm 175/181W
8) 0.5km - 2:05(4:10/km) 143/145bpm [597b/km] 29cal 20/21rpm 176/185W
9) 0.5km - 2:05(4:10/km) 141/144bpm [588b/km] 28cal 20/22rpm 181/209W
10) 0.5km - 3:35(7:10/km) 125/141bpm [897b/km] 32cal 24/28rpm 139/193W
11) 0.5km - 2:07(4:13/km) 141/147bpm [595b/km] 28cal 20/22rpm 169/179W
12) 0.5km - 2:07(4:15/km) 148/150bpm [629b/km] 30cal 21/22rpm 169/178W
13) 0.5km - 2:11(4:22/km) 150/151bpm [655b/km] 31cal 21/22rpm 166/173W
14) 0.5km - 2:06(4:12/km) 151/152bpm [634b/km] 30cal 20/22rpm 165/174W
15) 0.5km - 2:09(4:18/km) 151/152bpm [648b/km] 31cal 20/21rpm 163/171W
16) 0.5km - 3:44(7:28/km) 138/152bpm [1030b/km] 40cal 19/21rpm 170/196W
17) 0.5km - 2:09(4:18/km) 140/147bpm [603b/km] 26cal 20/21rpm 164/172W
18) 0.5km - 2:09(4:18/km) 147/149bpm [632b/km] 30cal 21/22rpm 165/172W
19) 0.5km - 2:07(4:13/km) 150/152bpm [633b/km] 30cal 21/22rpm 170/181W
20) 0.5km - 2:07(4:14/km) 150/152bpm [635b/km] 30cal 21/22rpm 169/175W
21) 0.5km - 2:07(4:13/km) 150/152bpm [633b/km] 30cal 21/22rpm 172/178W
22) 0.5km - 2:07(4:14/km) 150/152bpm [635b/km] 30cal 20/22rpm 174/188W
23) 0.5km - 3:00(5:59/km) 129/148bpm [772b/km] 20cal 19/21rpm 132/168W
24) 0.5km - 2:24(4:47/km) 129/131bpm [617b/km] 14cal 17/18rpm 118/123W
25) 0.25km - 3:15(13:02/km) 113/130bpm [1473b/km] 11cal 16/17rpm 66/121W
2:04 2:09 2:17 2:47 2:06 2:06 2:06 2:05 2:05 3:35 2:07 2:07 2:11 2:06 2:09 3:44 2:09 2:09 2:07 2:07 2:07 2:07 3:00 2:24 3:15

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
0.25 1:40 1:40 6:39 134 126-144 892 43 36-50 182 157-225
0.50 3:20 1:41 6:42 148 143-152 992 47 38-70 191 91-348
0.75 5:07 1:47 7:06 142 136-145 1008 44 36-70 171 112-380
1.00 7:38 2:31 10:04 133 113-145 1339 39 34-72 122 94-388
1.25 9:19 1:41 6:44 139 127-146 935 41 40-42 177 171-185
1.50 11:00 1:41 6:42 145 142-147 972 41 40-42 176 171-185
1.75 12:41 1:42 6:47 146 143-148 991 41 40-42 175 169-185
2.00 14:23 1:41 6:45 147 145-148 993 41 40-42 176 167-181
2.25 16:05 1:42 6:48 145 142-148 987 41 40-42 176 170-185
2.50 17:45 1:41 6:42 143 141-145 959 40 38-42 176 171-185
2.75 19:26 1:40 6:41 141 139-144 943 41 38-44 179 166-209
3.00 22:36 3:10 12:40 126 106-141 1595 51 38-56 137 43-196
3.25 24:18 1:42 6:49 134 120-141 913 42 40-44 169 160-190
3.50 26:00 1:42 6:49 145 138-149 989 42 40-44 169 162-179
3.75 27:43 1:43 6:51 148 146-150 1015 43 42-44 169 161-178
4.00 29:27 1:44 6:55 149 148-151 1032 42 40-44 167 159-173
4.25 31:10 1:43 6:52 150 149-152 1031 42 40-44 167 161-174
4.50 32:53 1:43 6:52 151 150-152 1037 40 40-42 162 154-166
4.75 34:37 1:44 6:57 151 149-152 1050 40 40-42 163 158-171
5.00 37:56 3:19 13:14 135 113-151 1787 39 38-42 170 56-196
5.25 39:40 1:44 6:56 140 129-146 970 42 40-42 165 157-172
5.50 41:23 1:43 6:52 147 144-149 1010 43 42-44 166 160-172
5.75 43:06 1:43 6:51 149 148-150 1021 43 42-44 168 159-181
6.00 44:48 1:42 6:49 150 148-152 1023 42 42-44 169 161-176
6.25 46:31 1:43 6:50 150 148-152 1026 43 40-44 169 161-174
6.50 48:13 1:42 6:49 150 148-151 1023 42 42-44 172 165-178
6.75 49:55 1:42 6:46 151 149-152 1023 42 40-44 173 167-188
7.00 52:21 2:26 9:45 135 124-150 1316 40 34-44 151 100-186
7.25 54:17 1:56 7:45 128 126-130 991 35 34-38 116 107-122
7.50 56:13 1:56 7:44 129 128-131 997 34 34-36 118 112-123
7.61 59:07 2:54 26:06 111 96-130 2898 34 32-34 114 110-116

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 152 max Delete HR Trace

  • Cadence Distribution

    41 avge / 72 max

  • Power Distribution

    162W (388 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:33 6:14 More
    800m 3:16 6:33 More
    1km 4:08 6:38 More
    Mile 6:41 6:41 More
    5k 22:30 7:15 More
    5 miles 37:07 7:25 More
    10k 46:13 7:26 More
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