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Mon 3rd Mar 2025 at 8:03am by Nellers

Cross > Row Indoor SS
  • Time
    33:36
  • Miles
    4.56
  • Min/mi
    7:22
  • Cals
    458
  • Watts
    180
  • Cadence
    46
  • BPM
    143
  • %MHR
    79.3
  • B/mi
    1052
  • Surface
    Indoor

Notes & Comments

AT: 2 x 7 min @ r24-26/ 3:30 rest (+wu&wd)

1) 0.5km - 2:16(4:32/km) 123/133bpm [559b/km] 27cal 18/29rpm 137/167W
2) 0.5km - 2:05(4:09/km) 138/144bpm [573b/km] 29cal 21/24rpm 179/211W
3) 0.5km - 2:06(4:11/km) 146/150bpm [611b/km] 30cal 23/32rpm 187/301W
4) 0.5km - 2:11(4:22/km) 145/149bpm [634b/km] 31cal 21/33rpm 163/328W
5) 0.5km - 2:42(5:25/km) 138/149bpm [746b/km] 36cal 21/25rpm 154/229W
6) 0.5km - 1:59(3:58/km) 154/156bpm [610b/km] 30cal 24/26rpm 212/220W
7) 0.5km - 1:58(3:57/km) 155/156bpm [612b/km] 30cal 24/25rpm 204/214W
8) 0.5km - 3:23(6:46/km) 142/155bpm [960b/km] 44cal 25/26rpm 203/225W
9) 0.5km - 2:16(4:33/km) 132/145bpm [600b/km] 27cal 25/27rpm 197/227W
10) 0.5km - 2:00(3:59/km) 151/154bpm [602b/km] 29cal 25/27rpm 207/220W
11) 0.5km - 1:58(3:57/km) 155/156bpm [612b/km] 30cal 25/26rpm 208/216W
12) 0.5km - 1:58(3:56/km) 155/157bpm [608b/km] 30cal 25/26rpm 212/237W
13) 0.5km - 2:48(5:36/km) 141/156bpm [788b/km] 36cal 22/26rpm 175/235W
14) 0.5km - 2:19(4:38/km) 135/139bpm [625b/km] 28cal 18/19rpm 131/139W
15) 0.33km - 1:38(4:52/km) 139/140bpm [677b/km] 21cal 18/19rpm 134/140W
2:16 2:05 2:06 2:11 2:42 1:59 1:58 3:23 2:16 2:00 1:58 1:58 2:48 2:19 1:38

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 55 55 7:24 114 95-127 844 39 26-58 128 42-160
0.25 1:50 55 7:16 129 127-131 938 37 34-38 140 136-146
0.38 2:42 52 6:57 132 129-135 917 39 36-42 159 141-168
0.50 3:33 51 6:45 137 135-140 924 43 40-48 178 163-205
0.63 4:22 49 6:35 143 140-144 940 46 44-48 189 176-211
0.75 5:10 48 6:20 147 144-149 932 51 48-62 217 198-286
0.88 6:05 55 7:20 146 142-150 1070 41 36-64 139 106-278
1.00 6:57 53 7:02 144 142-146 1014 44 36-62 170 106-301
1.13 7:49 51 6:51 145 142-148 992 44 36-66 178 114-328
1.25 8:41 53 7:00 146 142-149 1022 45 34-66 170 105-291
1.38 10:10 1:29 11:51 132 124-145 1565 38 36-50 114 101-229
1.50 10:59 48 6:28 142 134-148 918 48 48-50 210 204-215
1.63 11:47 49 6:28 151 148-153 978 49 48-50 211 202-218
1.75 12:34 47 6:14 154 152-155 960 49 46-50 213 206-220
1.88 13:22 48 6:24 155 154-156 993 50 48-52 211 206-218
2.00 14:10 48 6:25 155 154-156 994 48 48-50 203 198-213
2.13 14:58 48 6:21 154 153-155 977 49 48-50 205 196-214
2.25 15:46 48 6:26 154 153-155 991 49 48-52 212 203-225
2.38 16:33 47 6:16 153 152-155 959 51 50-52 210 205-221
2.50 18:45 2:12 17:40 135 112-152 2384 50 48-52 198 195-223
2.63 19:43 57 7:39 127 124-130 971 50 50-50 195 195-195
2.75 20:38 55 7:23 134 131-138 989 50 46-54 195 105-227
2.88 21:26 48 6:24 146 139-150 935 51 50-52 208 201-214
3.00 22:14 48 6:25 151 149-154 969 51 50-54 206 200-219
3.13 23:02 48 6:22 154 153-155 981 51 50-54 210 202-220
3.25 23:50 48 6:24 155 154-156 992 52 50-52 210 203-216
3.38 24:38 48 6:24 156 155-156 999 50 48-52 206 202-209
3.50 25:25 47 6:17 156 155-157 980 51 50-52 206 201-211
3.63 26:13 48 6:26 155 154-156 997 51 48-52 209 189-223
3.75 27:00 47 6:15 155 154-156 968 51 50-52 224 196-237
3.88 28:24 1:24 11:11 145 134-156 1623 50 50-52 213 209-235
4.00 29:22 58 7:44 134 133-135 1035 39 38-50 131 124-209
4.13 30:19 57 7:34 134 132-135 1015 37 36-38 126 121-129
4.25 31:14 56 7:25 135 133-137 1001 37 36-38 133 127-139
4.38 32:10 56 7:25 138 137-139 1023 37 36-38 133 130-136
4.50 33:05 55 7:24 138 138-139 1021 36 36-38 134 128-140
4.56 33:36 31 9:13 140 139-140 1289 36 36-36 134 132-136

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 157 max Delete HR Trace

  • Cadence Distribution

    46 avge / 66 max

  • Power Distribution

    180W (328 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:32 6:11 More
    800m 3:07 6:16 More
    1km 3:55 6:18 More
    Mile 6:20 6:20 More
    5k 22:28 7:14 More
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