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Mon 10th Mar 2025 at 5:03pm by Nellers

Cross > Row Indoor SS
  • Time
    40:10
  • Miles
    5.44
  • Min/mi
    7:23
  • Cals
    529
  • Watts
    176
  • Cadence
    44
  • BPM
    144
  • %MHR
    79.7
  • B/mi
    1060
  • Surface
    Indoor

Notes & Comments

AT: 2 x 8 min @ r24-26/ 4 min rest (+wu&wd)

1) 0.5km - 2:20(4:39/km) 114/127bpm [530b/km] 16cal 17/21rpm 133/179W
2) 0.5km - 2:04(4:08/km) 134/144bpm [555b/km] 23cal 21/25rpm 186/236W
3) 0.5km - 1:55(3:50/km) 148/153bpm [566b/km] 27cal 26/34rpm 237/326W
4) 0.5km - 2:15(4:30/km) 143/151bpm [644b/km] 32cal 22/37rpm 165/407W
5) 0.5km - 2:36(5:12/km) 137/150bpm [713b/km] 35cal 20/25rpm 146/225W
6) 0.5km - 2:00(4:01/km) 155/159bpm [622b/km] 30cal 24/25rpm 212/218W
7) 0.5km - 1:57(3:53/km) 158/159bpm [614b/km] 30cal 23/25rpm 209/216W
8) 0.5km - 1:58(3:57/km) 157/159bpm [620b/km] 30cal 24/26rpm 214/222W
9) 0.5km - 3:53(7:46/km) 138/157bpm [1071b/km] 47cal 22/25rpm 174/238W
10) 0.5km - 2:10(4:20/km) 142/155bpm [614b/km] 29cal 22/25rpm 185/232W
11) 0.5km - 1:58(3:56/km) 159/160bpm [624b/km] 30cal 24/26rpm 213/226W
12) 0.5km - 1:59(3:58/km) 160/161bpm [634b/km] 31cal 25/26rpm 211/223W
13) 0.5km - 2:01(4:01/km) 156/160bpm [627b/km] 31cal 24/25rpm 207/230W
14) 0.5km - 2:48(5:37/km) 144/155bpm [808b/km] 37cal 23/27rpm 188/256W
15) 0.5km - 2:19(4:37/km) 136/139bpm [628b/km] 27cal 18/19rpm 130/138W
16) 0.5km - 2:20(4:39/km) 139/140bpm [647b/km] 29cal 17/18rpm 129/135W
17) 0.5km - 2:22(4:44/km) 140/141bpm [662b/km] 30cal 16/18rpm 124/132W
18) 0.25km - 1:16(5:06/km) 138/139bpm [704b/km] 15cal 16/17rpm 115/121W
2:20 2:04 1:55 2:15 2:36 2:00 1:57 1:58 3:53 2:10 1:58 1:59 2:01 2:48 2:19 2:20 2:22 1:16

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 1:54 1:54 7:34 112 89-122 848 35 28-38 132 87-149
0.50 3:35 1:41 6:46 129 123-136 872 41 36-48 173 146-211
0.75 5:11 1:36 6:22 142 135-149 905 48 44-58 210 186-253
1.00 6:51 1:41 6:43 149 143-153 1001 49 34-68 199 86-326
1.25 8:38 1:47 7:06 142 138-146 1009 46 36-74 183 96-407
1.50 10:48 2:10 8:42 135 125-145 1174 40 36-50 137 91-225
1.75 12:24 1:35 6:22 153 145-157 974 49 46-50 214 206-224
2.00 14:00 1:36 6:24 158 157-159 1010 48 48-50 210 204-214
2.25 15:35 1:35 6:19 158 157-159 998 47 46-50 209 199-217
2.50 17:09 1:34 6:17 157 155-158 987 49 46-52 216 208-222
2.75 20:35 3:26 13:44 138 119-157 1895 45 44-50 175 159-238
3.00 22:26 1:51 7:24 135 127-147 998 44 44-50 169 107-232
3.25 24:01 1:35 6:20 156 147-160 989 49 46-52 216 198-226
3.50 25:36 1:35 6:19 160 158-161 1012 49 48-52 210 198-220
3.75 27:12 1:36 6:23 160 158-161 1022 50 48-52 211 195-223
4.00 28:48 1:36 6:25 157 154-160 1009 49 48-50 206 188-230
4.25 31:08 2:20 9:19 148 134-155 1378 51 48-54 216 131-256
4.50 32:59 1:52 7:27 135 133-137 1006 37 36-38 128 111-138
4.75 34:52 1:52 7:29 138 135-140 1032 36 34-38 130 121-138
5.00 36:44 1:53 7:31 139 138-141 1044 34 34-36 129 124-134
5.25 38:38 1:53 7:34 140 138-141 1059 34 32-36 124 116-132
5.44 40:09 1:31 8:08 138 136-139 1123 33 32-34 115 110-121

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 161 max Delete HR Trace

  • Cadence Distribution

    44 avge / 74 max

  • Power Distribution

    176W (407 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:29 5:58 More
    800m 3:06 6:14 More
    1km 3:53 6:15 More
    Mile 6:19 6:19 More
    5k 22:32 7:15 More
    5 miles 36:40 7:20 More
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