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Sun 20th Apr 2025 at 9:30am by Nellers

Cross > Row Indoor SS
  • Time
    54:20
  • Miles
    7.61
  • Min/mi
    7:08
  • Cals
    712
  • Watts
    151
  • Cadence
    37
  • BPM
    140
  • %MHR
    77.6
  • B/mi
    997
  • Surface
    Indoor

Notes & Comments

UT2: 54 minutes @ r18

Longest continuous piece for at least a year. It actually felt fine. Low rate, hit the pace I wanted but the HR drifted up into UT1 territory and stayed there. Getting there though.

1) 0.5km - 2:20(4:40/km) 115/127bpm [537b/km] 23cal 18/20rpm 141/170W
2) 0.5km - 2:14(4:27/km) 130/132bpm [579b/km] 28cal 18/19rpm 147/153W
3) 0.5km - 2:13(4:27/km) 132/136bpm [587b/km] 28cal 18/19rpm 146/152W
4) 0.5km - 2:14(4:28/km) 135/137bpm [602b/km] 29cal 18/19rpm 145/152W
5) 0.5km - 2:13(4:27/km) 136/138bpm [604b/km] 29cal 18/19rpm 148/153W
6) 0.5km - 2:14(4:28/km) 137/139bpm [611b/km] 30cal 18/19rpm 147/151W
7) 0.5km - 2:13(4:25/km) 138/140bpm [610b/km] 29cal 18/19rpm 149/155W
8) 0.5km - 2:14(4:29/km) 139/140bpm [622b/km] 30cal 18/19rpm 150/155W
9) 0.5km - 2:12(4:23/km) 140/141bpm [614b/km] 29cal 18/19rpm 151/155W
10) 0.5km - 2:12(4:24/km) 141/142bpm [620b/km] 29cal 18/19rpm 150/157W
11) 0.5km - 2:12(4:25/km) 141/142bpm [623b/km] 30cal 18/19rpm 152/158W
12) 0.5km - 2:12(4:24/km) 141/143bpm [620b/km] 29cal 18/19rpm 151/163W
13) 0.5km - 2:12(4:24/km) 142/143bpm [625b/km] 29cal 18/19rpm 153/158W
14) 0.5km - 2:13(4:26/km) 142/144bpm [629b/km] 30cal 18/19rpm 151/157W
15) 0.5km - 2:12(4:24/km) 142/144bpm [625b/km] 29cal 18/19rpm 152/161W
16) 0.5km - 2:11(4:23/km) 143/145bpm [626b/km] 29cal 18/19rpm 153/158W
17) 0.5km - 2:12(4:23/km) 144/145bpm [632b/km] 30cal 18/19rpm 154/161W
18) 0.5km - 2:12(4:24/km) 144/146bpm [633b/km] 29cal 18/19rpm 151/158W
19) 0.5km - 2:13(4:26/km) 145/146bpm [642b/km] 30cal 18/19rpm 153/159W
20) 0.5km - 2:11(4:23/km) 145/146bpm [635b/km] 29cal 18/19rpm 152/159W
21) 0.5km - 2:12(4:25/km) 145/146bpm [639b/km] 30cal 18/19rpm 153/161W
22) 0.5km - 2:11(4:23/km) 145/146bpm [635b/km] 29cal 18/19rpm 154/160W
23) 0.5km - 2:12(4:24/km) 145/146bpm [638b/km] 29cal 18/19rpm 153/163W
24) 0.5km - 2:11(4:22/km) 145/146bpm [633b/km] 29cal 18/19rpm 154/161W
25) 0.24km - 1:14(5:07/km) 147/147bpm [753b/km] 17cal 18/19rpm 177/211W
2:20 2:14 2:13 2:14 2:13 2:14 2:13 2:14 2:12 2:12 2:12 2:12 2:12 2:13 2:12 2:11 2:12 2:12 2:13 2:11 2:12 2:11 2:12 2:11 1:14

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 1:53 1:53 7:31 113 80-127 849 36 34-40 148 121-170
0.50 3:40 1:47 7:08 128 126-130 913 36 36-38 150 145-153
0.75 5:29 1:49 7:16 131 128-133 953 36 36-38 144 139-148
1.00 7:16 1:47 7:08 134 130-136 957 36 36-38 146 141-152
1.25 9:04 1:48 7:13 135 134-137 975 37 36-38 145 138-152
1.50 10:51 1:47 7:07 136 135-138 969 37 36-38 148 143-153
1.75 12:38 1:47 7:09 137 136-139 980 37 36-38 148 142-153
2.00 14:26 1:48 7:12 138 135-139 994 37 36-38 147 143-150
2.25 16:12 1:45 7:01 138 134-140 969 37 36-38 151 146-155
2.50 17:59 1:48 7:10 139 137-140 997 37 36-38 149 144-154
2.75 19:45 1:46 7:04 139 138-141 983 37 36-38 151 147-155
3.00 21:33 1:47 7:09 140 139-142 1002 37 36-38 150 144-155
3.25 23:19 1:46 7:05 141 138-142 999 37 36-38 153 146-158
3.50 25:06 1:47 7:06 141 139-143 1002 36 36-38 149 145-155
3.75 26:51 1:46 7:03 141 139-143 995 36 34-38 152 146-163
4.00 28:37 1:46 7:03 142 141-143 1002 37 36-38 153 147-157
4.25 30:24 1:47 7:08 142 141-144 1014 36 36-38 151 147-155
4.50 32:10 1:46 7:04 142 139-144 1004 37 36-38 151 146-157
4.75 33:56 1:46 7:03 143 141-145 1009 36 36-38 153 147-161
5.00 35:43 1:47 7:06 143 141-144 1016 36 36-38 154 148-158
5.25 37:29 1:46 7:03 144 142-145 1016 37 36-38 154 146-161
5.50 39:14 1:46 7:02 145 143-146 1020 36 36-38 152 145-158
5.75 41:02 1:47 7:10 145 142-146 1038 37 36-38 152 145-158
6.00 42:47 1:45 7:01 145 143-146 1017 37 36-38 153 147-159
6.25 44:34 1:47 7:08 145 143-146 1035 36 34-38 152 146-159
6.50 46:20 1:46 7:04 145 144-146 1024 37 36-38 153 144-161
6.75 48:05 1:46 7:02 145 143-146 1020 36 34-38 154 149-160
7.00 49:51 1:46 7:03 144 143-146 1016 36 36-38 152 145-163
7.25 51:37 1:46 7:04 145 144-146 1026 36 34-38 153 145-161
7.50 53:23 1:46 7:03 145 144-147 1023 37 36-38 156 150-164
7.61 54:20 57 8:51 146 144-147 1293 37 36-38 182 157-211

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 147 max Delete HR Trace

  • Cadence Distribution

    37 avge / 40 max

  • Power Distribution

    151W (211 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:41 6:46 More
    800m 3:27 6:57 More
    1km 4:20 6:58 More
    Mile 7:00 7:00 More
    5k 21:55 7:03 More
    5 miles 35:21 7:04 More
    10k 44:00 7:05 More
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