Hi ,
It looks like you're using an ad blocker.



The revenue generated from the adverts on the site is a critical part of our funding - and it's because of these ads that I can offer the site for free. But using the site for free AND blocking the ads doesn't feel like a great thing to do, which is why this box is so large and inconvenient. Some sites will completely block your access, but I'm not doing that - I'm appealing to your good nature instead. Did you know that you can allow ads for specific sites, whilst still blocking them on others?

Thanks,
Ian Williams aka Fetch
or for an ad-free Fetcheveryone experience!

Fri 14th Mar 2025 at 11:12am by Nellers

Cross > Row Indoor SS
  • Time
    50:18
  • Miles
    6.90
  • Min/mi
    7:17
  • Cals
    675
  • Watts
    172
  • Cadence
    42
  • BPM
    143
  • %MHR
    79.2
  • B/mi
    1039
  • Surface
    Indoor

Notes & Comments

UT1: 3 x 10 min @ r20-22/ 2 min rest (+u&wd)

1) 0.5km - 2:19(4:37/km) 119/129bpm [550b/km] 25cal 18/21rpm 138/178W
2) 0.5km - 2:04(4:07/km) 135/142bpm [557b/km] 28cal 21/26rpm 181/225W
3) 0.5km - 1:58(3:55/km) 148/153bpm [580b/km] 29cal 25/34rpm 225/315W
4) 0.5km - 2:11(4:23/km) 143/152bpm [626b/km] 31cal 22/38rpm 170/413W
5) 0.5km - 2:43(5:26/km) 134/149bpm [728b/km] 35cal 19/23rpm 141/197W
6) 0.5km - 2:05(4:10/km) 146/148bpm [609b/km] 30cal 21/22rpm 179/184W
7) 0.5km - 2:05(4:09/km) 148/150bpm [615b/km] 30cal 21/22rpm 178/187W
8) 0.5km - 2:08(4:15/km) 149/151bpm [634b/km] 31cal 20/22rpm 173/182W
9) 0.5km - 2:06(4:11/km) 149/150bpm [624b/km] 31cal 21/22rpm 175/183W
10) 0.5km - 3:09(6:19/km) 135/149bpm [852b/km] 39cal 21/23rpm 175/201W
11) 0.5km - 2:05(4:09/km) 146/148bpm [606b/km] 30cal 21/23rpm 179/186W
12) 0.5km - 2:06(4:12/km) 149/150bpm [627b/km] 30cal 21/23rpm 176/183W
13) 0.5km - 2:05(4:10/km) 150/152bpm [625b/km] 30cal 21/22rpm 178/186W
14) 0.5km - 2:06(4:11/km) 151/152bpm [632b/km] 31cal 21/22rpm 179/187W
15) 0.5km - 3:11(6:21/km) 137/151bpm [870b/km] 36cal 21/23rpm 178/200W
16) 0.5km - 2:05(4:09/km) 145/149bpm [602b/km] 29cal 21/22rpm 180/189W
17) 0.5km - 2:06(4:12/km) 150/151bpm [629b/km] 30cal 21/22rpm 178/186W
18) 0.5km - 2:05(4:11/km) 150/151bpm [627b/km] 30cal 21/22rpm 179/185W
19) 0.5km - 2:04(4:09/km) 151/152bpm [626b/km] 30cal 21/22rpm 181/190W
20) 0.5km - 2:27(4:53/km) 145/151bpm [709b/km] 33cal 20/22rpm 179/188W
21) 0.5km - 2:18(4:37/km) 134/137bpm [619b/km] 24cal 18/21rpm 133/182W
22) 0.5km - 2:16(4:32/km) 137/139bpm [620b/km] 26cal 18/19rpm 139/147W
23) 0.1km - 38(6:35/km) 138/139bpm [908b/km] 7cal 17/18rpm 138/139W
2:19 2:04 1:58 2:11 2:43 2:05 2:05 2:08 2:06 3:09 2:05 2:06 2:05 2:06 3:11 2:05 2:06 2:05 2:04 2:27 2:18 2:16 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
0.25 1:52 1:52 7:27 117 85-129 872 36 26-40 140 104-152
0.50 3:34 1:42 6:48 131 127-136 892 40 36-46 168 144-192
0.75 5:11 1:37 6:26 142 136-147 915 47 42-54 203 185-243
1.00 6:51 1:41 6:43 149 143-153 1001 49 36-68 195 100-315
1.25 8:34 1:43 6:52 142 137-149 976 46 36-76 188 101-413
1.50 10:52 2:18 9:12 133 120-149 1223 39 36-44 135 98-197
1.75 12:32 1:40 6:40 144 139-147 961 43 42-46 181 170-197
2.00 14:13 1:40 6:41 148 146-150 990 42 40-44 180 175-187
2.25 15:54 1:41 6:43 149 147-151 1002 42 40-44 176 170-182
2.50 17:36 1:42 6:49 148 147-150 1010 41 40-44 171 164-177
2.75 19:18 1:42 6:48 149 147-150 1014 42 40-44 176 168-183
3.00 22:01 2:43 10:52 136 124-149 1478 42 42-44 173 166-179
3.25 23:44 1:43 6:50 141 132-147 964 43 42-46 179 100-201
3.50 25:23 1:40 6:38 147 146-149 976 43 42-46 179 174-184
3.75 27:05 1:42 6:46 149 148-150 1009 43 42-44 175 168-180
4.00 28:46 1:41 6:43 150 149-152 1008 43 42-44 178 172-186
4.25 30:26 1:41 6:42 151 150-152 1013 42 40-44 178 172-183
4.50 32:09 1:42 6:49 150 149-151 1023 42 40-44 177 171-187
4.75 34:53 2:44 10:57 133 125-149 1456 42 42-46 179 174-200
5.00 36:34 1:41 6:45 147 143-149 992 43 42-44 179 175-187
5.25 38:15 1:41 6:45 150 148-151 1013 43 42-44 179 172-186
5.50 39:56 1:40 6:41 150 149-151 1003 42 40-44 179 174-185
5.75 41:36 1:41 6:42 150 148-151 1006 43 42-44 181 175-190
6.00 43:17 1:41 6:42 150 149-152 1006 42 40-44 178 172-187
6.25 45:21 2:04 8:16 142 133-151 1174 41 36-44 175 130-188
6.50 47:12 1:51 7:24 134 131-137 993 36 34-38 131 119-140
6.75 49:02 1:50 7:19 137 135-138 1003 37 34-38 138 130-144
6.90 50:18 1:16 8:45 138 134-139 1207 36 34-38 139 133-147

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 153 max Delete HR Trace

  • Cadence Distribution

    42 avge / 76 max

  • Power Distribution

    172W (413 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:31 6:05 More
    800m 3:09 6:19 More
    1km 4:00 6:27 More
    Mile 6:40 6:40 More
    5k 21:56 7:04 More
    5 miles 36:15 7:15 More
    10k 45:00 7:15 More
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry
You can still access the old version of this page.







Back To Top

Tag A User

To tag a user, start typing their name here:
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 114,303 Fetchies!
Already a Fetchie? Sign in here