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Sun 23rd Feb 2025 at 10:04am by Nellers

Cross > Row Indoor SS
  • Time
    33:41
  • Miles
    4.56
  • Min/mi
    7:23
  • Cals
    452
  • Watts
    183
  • Cadence
    46
  • BPM
    143
  • %MHR
    79.3
  • B/mi
    1054
  • Surface
    Indoor

Notes & Comments

AT: 2 x 7 min @ r24-26/ 4 min rest (+wu&wd)

Plan had been to hold r24 but I averaged 25 for both work pieces.

1) 0.5km - 2:23(4:45/km) 114/124bpm [542b/km] 24cal 18/20rpm 126/158W
2) 0.5km - 2:05(4:10/km) 131/141bpm [546b/km] 27cal 21/26rpm 178/218W
3) 0.5km - 2:04(4:08/km) 143/148bpm [590b/km] 29cal 24/32rpm 195/325W
4) 0.5km - 2:08(4:17/km) 144/151bpm [616b/km] 30cal 23/33rpm 183/327W
5) 0.5km - 2:42(5:23/km) 139/151bpm [749b/km] 36cal 22/25rpm 164/227W
6) 0.5km - 1:58(3:56/km) 154/156bpm [605b/km] 29cal 24/25rpm 211/220W
7) 0.5km - 1:58(3:56/km) 156/157bpm [615b/km] 30cal 24/25rpm 213/222W
8) 0.5km - 3:09(6:18/km) 147/157bpm [926b/km] 44cal 25/27rpm 206/224W
9) 0.5km - 2:27(4:54/km) 127/141bpm [622b/km] 25cal 24/25rpm 195/217W
10) 0.5km - 1:57(3:54/km) 154/159bpm [601b/km] 29cal 25/26rpm 217/227W
11) 0.5km - 1:59(3:58/km) 160/161bpm [636b/km] 30cal 24/26rpm 210/221W
12) 0.5km - 1:57(3:54/km) 159/161bpm [621b/km] 30cal 25/26rpm 217/231W
13) 0.5km - 2:56(5:52/km) 143/158bpm [838b/km] 39cal 22/26rpm 175/230W
14) 0.5km - 2:19(4:37/km) 138/141bpm [637b/km] 28cal 18/19rpm 130/135W
15) 0.34km - 1:40(4:53/km) 142/143bpm [694b/km] 22cal 17/18rpm 132/141W
2:23 2:05 2:04 2:08 2:42 1:58 1:58 3:09 2:27 1:57 1:59 1:57 2:56 2:19 1:40

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
0.13 1:00 1:00 7:57 105 77-120 834 36 32-36 129 96-134
0.25 1:57 57 7:36 121 119-123 919 36 36-36 126 120-131
0.38 2:50 53 7:07 123 120-126 875 39 36-42 149 123-168
0.50 3:39 50 6:36 129 125-135 852 43 40-46 174 150-195
0.63 4:28 49 6:32 138 135-141 902 47 44-52 196 179-218
0.75 5:16 47 6:19 143 140-145 903 49 48-56 209 197-263
0.88 6:11 55 7:19 143 138-148 1046 44 34-62 152 93-297
1.00 7:03 52 6:55 144 139-146 996 46 36-64 184 111-325
1.13 7:54 51 6:51 144 140-146 986 47 36-66 186 98-323
1.25 8:41 48 6:21 145 140-151 920 51 36-66 218 110-327
1.38 10:12 1:30 12:04 137 123-151 1653 41 40-48 128 109-200
1.50 11:00 48 6:23 140 130-145 893 48 46-50 211 203-227
1.63 11:48 48 6:24 149 145-152 954 49 46-50 209 202-218
1.75 12:35 48 6:21 154 153-155 977 49 48-50 213 206-220
1.88 13:23 47 6:18 155 154-157 977 48 46-50 208 199-220
2.00 14:11 48 6:26 156 155-157 1005 49 48-50 214 207-222
2.13 14:58 47 6:16 156 155-157 978 50 48-50 213 204-220
2.25 15:46 48 6:21 156 156-157 989 50 48-50 214 210-218
2.38 16:33 48 6:21 155 154-156 983 50 48-52 215 206-221
2.50 18:33 2:00 15:58 139 120-155 2219 50 50-54 200 194-224
2.63 19:37 1:04 8:32 125 123-127 1067 50 50-50 194 194-194
2.75 20:36 59 7:51 127 124-129 997 50 50-50 191 103-207
2.88 21:23 47 6:18 143 130-150 900 49 46-50 218 213-224
3.00 22:10 47 6:17 155 151-157 973 51 48-52 220 209-227
3.13 22:57 47 6:14 158 156-160 985 50 50-52 213 208-221
3.25 23:45 48 6:24 160 159-161 1025 50 48-52 210 205-217
3.38 24:33 48 6:22 160 160-161 1020 50 48-52 210 203-221
3.50 25:20 48 6:22 160 159-161 1020 50 48-52 213 205-221
3.63 26:08 48 6:20 159 158-161 1007 50 48-52 217 211-225
3.75 26:54 46 6:09 158 157-159 972 50 48-52 219 211-231
3.88 28:25 1:31 12:05 150 134-158 1813 50 50-52 210 204-230
4.00 29:25 1:00 7:58 133 132-134 1060 40 38-50 130 65-204
4.13 30:20 56 7:26 135 134-136 1003 37 36-38 128 125-133
4.25 31:16 56 7:27 138 136-141 1028 36 36-36 131 125-135
4.38 32:12 56 7:27 140 139-143 1043 36 34-36 132 130-135
4.50 33:08 56 7:26 142 141-143 1056 36 34-36 133 129-141
4.56 33:41 33 9:01 140 139-141 1262 35 34-36 129 127-131

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 161 max Delete HR Trace

  • Cadence Distribution

    46 avge / 66 max

  • Power Distribution

    183W (327 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:32 6:10 More
    800m 3:07 6:15 More
    1km 3:54 6:16 More
    Mile 6:17 6:17 More
    5k 22:16 7:10 More
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