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Thu 6th Mar 2025 at 6:26pm by Nellers

Cross > Row Indoor SS
  • Time
    45:07
  • Miles
    6.39
  • Min/mi
    7:04
  • Cals
    587
  • Watts
    157
  • Cadence
    37
  • BPM
    138
  • %MHR
    76.4
  • B/mi
    971
  • Surface
    Indoor

Notes & Comments

UT2: 45 minutes @ r18

1) 0.5km - 2:15(4:30/km) 118/129bpm [531b/km] 23cal 18/20rpm 148/168W
2) 0.5km - 2:12(4:24/km) 130/134bpm [572b/km] 26cal 18/19rpm 154/159W
3) 0.5km - 2:12(4:23/km) 133/135bpm [583b/km] 27cal 18/19rpm 155/162W
4) 0.5km - 2:22(4:44/km) 132/137bpm [625b/km] 29cal 19/50rpm 154/165W
5) 0.5km - 2:10(4:21/km) 136/139bpm [590b/km] 28cal 18/19rpm 160/166W
6) 0.5km - 2:10(4:21/km) 138/140bpm [599b/km] 28cal 18/19rpm 159/162W
7) 0.5km - 2:10(4:20/km) 139/140bpm [602b/km] 30cal 18/19rpm 158/167W
8) 0.5km - 2:12(4:24/km) 139/141bpm [611b/km] 30cal 18/19rpm 154/160W
9) 0.5km - 2:11(4:21/km) 138/141bpm [601b/km] 29cal 18/21rpm 156/170W
10) 0.5km - 2:11(4:23/km) 139/141bpm [608b/km] 30cal 18/19rpm 155/163W
11) 0.5km - 2:11(4:22/km) 139/141bpm [608b/km] 30cal 18/19rpm 156/164W
12) 0.5km - 2:10(4:20/km) 140/142bpm [607b/km] 29cal 18/19rpm 157/162W
13) 0.5km - 2:11(4:22/km) 141/143bpm [617b/km] 29cal 18/19rpm 156/164W
14) 0.5km - 2:11(4:21/km) 141/143bpm [614b/km] 29cal 18/19rpm 157/164W
15) 0.5km - 2:11(4:21/km) 140/141bpm [609b/km] 29cal 17/19rpm 155/162W
16) 0.5km - 2:12(4:23/km) 141/143bpm [619b/km] 29cal 17/19rpm 157/162W
17) 0.5km - 2:10(4:20/km) 141/143bpm [612b/km] 29cal 17/19rpm 158/164W
18) 0.5km - 2:11(4:21/km) 142/143bpm [618b/km] 29cal 17/19rpm 156/162W
19) 0.5km - 2:10(4:20/km) 141/142bpm [611b/km] 29cal 18/20rpm 157/165W
20) 0.5km - 2:12(4:24/km) 141/143bpm [621b/km] 29cal 18/19rpm 157/163W
21) 0.28km - 1:15(4:26/km) 142/144bpm [630b/km] 16cal 18/19rpm 167/178W
2:15 2:12 2:12 2:22 2:10 2:10 2:10 2:12 2:11 2:11 2:11 2:10 2:11 2:11 2:11 2:12 2:10 2:11 2:10 2:12 1:15

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 1:49 1:49 7:14 116 85-128 839 37 36-40 153 105-168
0.50 3:34 1:46 7:03 129 127-131 910 37 36-38 154 150-159
0.75 5:20 1:45 7:01 132 128-134 927 37 36-38 154 149-161
1.00 7:06 1:46 7:05 134 133-135 950 37 36-38 156 150-162
1.25 9:03 1:57 7:48 132 125-137 1030 40 36-100 153 57-165
1.50 10:47 1:44 6:56 135 130-138 935 37 36-38 161 156-166
1.75 12:32 1:45 6:58 139 137-140 969 36 36-38 159 155-162
2.00 14:18 1:46 7:06 138 136-140 979 37 34-38 158 153-162
2.25 16:02 1:44 6:55 139 138-141 962 36 34-38 157 151-167
2.50 17:48 1:46 7:04 138 136-140 975 36 36-38 154 150-160
2.75 19:33 1:45 7:02 138 136-139 970 37 28-42 156 131-170
3.00 21:19 1:46 7:04 140 139-141 990 36 36-38 157 151-163
3.25 23:05 1:45 7:01 139 138-141 976 36 36-38 155 150-164
3.50 24:50 1:45 7:00 139 137-141 974 36 36-38 156 151-160
3.75 26:34 1:45 6:59 141 139-142 985 36 36-38 157 153-162
4.00 28:20 1:45 7:00 141 139-143 987 36 34-38 156 151-164
4.25 30:05 1:45 7:01 141 139-143 988 36 36-38 158 152-164
4.50 31:50 1:46 7:03 140 138-143 988 36 34-38 156 153-160
4.75 33:35 1:45 6:58 140 139-141 976 36 34-36 156 148-162
5.00 35:21 1:46 7:02 141 139-143 992 36 34-38 157 148-163
5.25 37:05 1:45 7:00 141 140-143 986 36 34-38 158 152-164
5.50 38:51 1:45 7:00 141 140-143 988 36 34-38 156 149-162
5.75 40:36 1:45 7:01 142 140-142 997 36 34-40 155 149-162
6.00 42:21 1:45 6:59 141 140-143 985 37 36-38 158 152-165
6.25 44:07 1:46 7:03 141 139-142 995 36 34-38 157 150-163
6.39 45:07 1:00 7:19 142 141-144 1038 36 36-38 169 157-178

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 144 max Delete HR Trace

  • Cadence Distribution

    37 avge / 100 max

  • Power Distribution

    157W (178 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:41 6:45 More
    800m 3:26 6:54 More
    1km 4:17 6:54 More
    Mile 6:57 6:57 More
    5k 21:44 7:00 More
    5 miles 35:00 7:00 More
    10k 43:45 7:03 More
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