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Wed 12th Mar 2025 at 6:13pm by Nellers

Cross > Row Indoor Ints
  • Time
    21:18
  • Miles
    2.81
  • Min/mi
    7:35
  • Cals
    290
  • Watts
    305
  • Cadence
    63
  • BPM
    140
  • %MHR
    78
  • B/mi
    1065
  • Surface
    Indoor

Notes & Comments

AN: 10 x 45 sec free rate/ 90 sec rest

Rating at 31-35 and hitting better than 1:44 average. Final effort was under 1:40

1) 0.5km - 2:24(4:49/km) 131/141bpm [630b/km] 31cal 30/38rpm 280/396W
2) 0.5km - 2:19(4:39/km) 136/148bpm [631b/km] 31cal 31/38rpm 301/396W
3) 0.5km - 2:17(4:34/km) 140/151bpm [640b/km] 31cal 30/35rpm 294/349W
4) 0.5km - 2:17(4:33/km) 141/153bpm [642b/km] 31cal 32/35rpm 298/376W
5) 0.5km - 2:21(4:41/km) 141/154bpm [661b/km] 32cal 31/36rpm 303/370W
6) 0.5km - 2:25(4:49/km) 142/155bpm [685b/km] 33cal 33/113rpm 330/390W
7) 0.5km - 2:18(4:37/km) 144/155bpm [664b/km] 32cal 31/37rpm 304/391W
8) 0.5km - 2:23(4:45/km) 144/156bpm [684b/km] 33cal 32/36rpm 315/369W
9) 0.5km - 2:28(4:56/km) 143/157bpm [706b/km] 34cal 31/36rpm 302/373W
10) 0.02km - 7(7:21/km) 156/157bpm [1147b/km] 2cal 34/34rpm 336/336W
2:24 2:19 2:17 2:17 2:21 2:25 2:18 2:23 2:28 7

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 45 45 5:59 126 106-140 753 62 60-66 299 140-339
0.25 1:54 1:09 9:11 135 127-141 1241 60 60-60 290 289-290
0.38 2:44 50 6:43 132 126-142 887 63 60-76 300 84-396
0.50 3:45 1:01 8:06 143 134-148 1159 62 60-64 297 290-330
0.63 4:45 1:00 7:58 129 126-138 1028 63 62-72 298 129-382
0.75 5:31 46 6:07 147 139-151 899 61 60-64 305 283-330
0.88 6:37 1:07 8:52 139 129-149 1233 60 60-60 283 283-283
1.00 7:21 44 5:55 139 129-149 822 64 60-70 312 283-348
1.13 8:25 1:04 8:30 146 135-153 1242 64 62-64 295 292-331
1.25 9:19 53 7:08 133 127-143 948 64 64-70 294 209-376
1.38 10:11 52 6:58 150 143-154 1046 64 62-68 311 288-346
1.50 11:18 1:07 8:59 135 127-148 1213 62 62-62 288 288-288
1.63 12:01 42 5:40 145 132-154 822 65 62-72 329 247-370
1.75 13:18 1:17 10:17 143 130-155 1471 66 64-66 332 320-332
1.88 14:05 47 6:15 138 128-149 863 71 64-226 333 120-390
2.00 15:07 1:02 8:19 150 140-155 1248 63 62-66 297 286-359
2.13 16:05 58 7:41 135 131-145 1038 64 62-74 294 117-391
2.25 16:55 50 6:38 152 145-156 1009 66 64-70 332 313-370
2.38 18:04 1:10 9:17 140 133-152 1299 64 64-64 313 313-313
2.50 18:47 43 5:44 145 133-154 831 66 64-72 316 88-369
2.63 20:10 1:23 11:04 142 131-156 1572 60 60-64 277 276-305
2.75 20:55 45 5:56 141 132-152 837 66 60-72 332 276-373
2.81 21:18 23 6:56 156 153-157 1081 69 68-72 342 333-361

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 157 max Delete HR Trace

  • Cadence Distribution

    63 avge / 226 max

  • Power Distribution

    305W (396 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:40 6:41 More
    800m 3:27 6:56 More
    1km 4:31 7:16 More
    Mile 7:13 7:13 More
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