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Tue 8th Apr 2025 at 7:43am by Nellers

Cross > Row Indoor SS
  • Time
    38:17
  • Miles
    5.14
  • Min/mi
    7:27
  • Cals
    517
  • Watts
    158
  • Cadence
    40
  • BPM
    145
  • %MHR
    80.7
  • B/mi
    1082
  • Surface
    Indoor

Notes & Comments

UT1: 2 x 10 min @ r20/ 2 minutes rest (plus Wu & wd)

1) 0.5km - 2:24(4:47/km) 114/130bpm [546b/km] 25cal 20/55rpm 130/172W
2) 0.5km - 2:02(4:03/km) 140/148bpm [567b/km] 26cal 23/28rpm 198/241W
3) 0.5km - 2:13(4:26/km) 146/150bpm [647b/km] 31cal 22/33rpm 166/313W
4) 0.5km - 2:15(4:30/km) 147/150bpm [662b/km] 32cal 21/34rpm 158/332W
5) 0.5km - 2:49(5:39/km) 139/148bpm [784b/km] 37cal 19/23rpm 142/202W
6) 0.5km - 2:09(4:17/km) 150/152bpm [643b/km] 30cal 20/21rpm 164/170W
7) 0.5km - 2:10(4:19/km) 153/154bpm [660b/km] 31cal 20/21rpm 165/168W
8) 0.5km - 2:08(4:16/km) 154/155bpm [657b/km] 31cal 20/21rpm 165/171W
9) 0.5km - 2:36(5:12/km) 152/155bpm [791b/km] 38cal 20/21rpm 167/173W
10) 0.5km - 2:23(4:45/km) 137/147bpm [651b/km] 29cal 20/21rpm 166/200W
11) 0.5km - 2:08(4:16/km) 152/155bpm [649b/km] 31cal 20/21rpm 168/175W
12) 0.5km - 2:07(4:15/km) 155/156bpm [658b/km] 31cal 20/21rpm 168/173W
13) 0.5km - 2:08(4:17/km) 157/158bpm [672b/km] 32cal 20/21rpm 170/176W
14) 0.5km - 2:06(4:12/km) 158/159bpm [664b/km] 31cal 20/21rpm 173/185W
15) 0.5km - 2:49(5:39/km) 144/159bpm [814b/km] 36cal 19/21rpm 148/184W
16) 0.5km - 2:23(4:47/km) 140/141bpm [669b/km] 29cal 17/18rpm 120/133W
17) 0.27km - 1:27(5:29/km) 140/141bpm [767b/km] 17cal 16/17rpm 114/121W
2:24 2:02 2:13 2:15 2:49 2:09 2:10 2:08 2:36 2:23 2:08 2:07 2:08 2:06 2:49 2:23 1:27

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 1:58 1:58 7:53 109 88-128 859 40 22-110 129 70-157
0.50 3:38 1:40 6:41 135 128-143 902 45 40-50 182 148-210
0.75 5:19 1:40 6:40 147 144-150 981 48 36-64 192 98-273
1.00 7:08 1:49 7:17 145 141-149 1057 42 36-66 148 102-313
1.25 8:56 1:48 7:11 147 144-150 1057 44 36-68 167 94-332
1.50 11:20 2:24 9:36 138 125-148 1325 39 36-46 139 96-202
1.75 13:03 1:43 6:54 149 145-151 1027 41 40-42 164 159-171
2.00 14:47 1:44 6:55 151 150-153 1045 40 38-42 164 159-167
2.25 16:31 1:44 6:55 153 152-155 1059 40 40-42 165 160-170
2.50 18:14 1:44 6:54 154 152-155 1063 40 40-42 166 161-173
2.75 19:56 1:42 6:47 154 153-155 1046 40 38-42 167 163-172
3.00 22:22 2:26 9:43 139 130-154 1351 40 38-42 166 100-200
3.25 24:05 1:43 6:54 147 139-152 1013 41 40-42 167 159-173
3.50 25:48 1:43 6:51 154 151-156 1056 41 40-42 169 164-175
3.75 27:31 1:43 6:51 155 153-156 1063 40 38-42 167 157-173
4.00 29:13 1:42 6:49 157 155-157 1071 41 40-42 170 165-176
4.25 30:56 1:43 6:50 158 157-159 1081 41 40-42 171 166-176
4.50 33:12 2:16 9:03 152 136-159 1376 41 36-42 174 38-185
4.75 35:07 1:55 7:41 137 134-140 1053 35 32-36 119 108-127
5.00 37:02 1:55 7:41 140 139-141 1076 34 32-36 119 110-133
5.14 38:17 1:15 9:09 139 137-141 1272 32 30-34 114 108-121

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 159 max Delete HR Trace

  • Cadence Distribution

    40 avge / 110 max

  • Power Distribution

    158W (332 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:34 6:17 More
    800m 3:16 6:34 More
    1km 4:09 6:40 More
    Mile 6:48 6:48 More
    5k 22:00 7:05 More
    5 miles 36:54 7:23 More
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