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Fri 25th Apr 2025 at 12:42pm by Nellers

Cross > Rowing - Indoor
  • Time
    54:20
  • Miles
    7.64
  • Min/mi
    7:07
  • Cals
    726
  • Watts
    153
  • Cadence
    37
  • BPM
    144
  • %MHR
    80
  • B/mi
    1023
  • Surface
    Indoor

Notes & Comments

UT2: 54 minutes @ r18

Hadn’t sorted the playlist out so had a brief pause early on but was continuous and consistent from then on to the finish.

1) 0.5km - 2:22(4:44/km) 119/129bpm [563b/km] 24cal 19/58rpm 148/184W
2) 0.5km - 2:11(4:22/km) 130/135bpm [568b/km] 27cal 18/19rpm 158/169W
3) 0.5km - 2:11(4:22/km) 137/139bpm [599b/km] 29cal 18/19rpm 154/160W
4) 0.5km - 2:12(4:24/km) 138/140bpm [608b/km] 29cal 18/19rpm 153/159W
5) 0.5km - 2:11(4:22/km) 139/141bpm [606b/km] 29cal 18/19rpm 154/160W
6) 0.5km - 2:11(4:22/km) 142/143bpm [620b/km] 29cal 18/20rpm 155/171W
7) 0.5km - 2:11(4:23/km) 143/145bpm [626b/km] 30cal 18/19rpm 155/160W
8) 0.5km - 2:13(4:25/km) 144/145bpm [636b/km] 30cal 18/19rpm 153/161W
9) 0.5km - 2:11(4:23/km) 144/146bpm [631b/km] 30cal 17/19rpm 153/157W
10) 0.5km - 2:12(4:25/km) 144/146bpm [635b/km] 30cal 17/18rpm 150/156W
11) 0.5km - 2:13(4:26/km) 144/146bpm [638b/km] 29cal 17/19rpm 149/156W
12) 0.5km - 2:13(4:27/km) 145/147bpm [645b/km] 30cal 18/19rpm 149/156W
13) 0.5km - 2:13(4:26/km) 145/147bpm [642b/km] 30cal 18/19rpm 151/156W
14) 0.5km - 2:12(4:24/km) 146/147bpm [641b/km] 30cal 18/19rpm 151/156W
15) 0.5km - 2:14(4:29/km) 146/148bpm [654b/km] 30cal 18/19rpm 148/151W
16) 0.5km - 2:11(4:22/km) 147/149bpm [642b/km] 30cal 18/19rpm 154/162W
17) 0.5km - 2:11(4:22/km) 149/151bpm [650b/km] 30cal 18/19rpm 154/160W
18) 0.5km - 2:12(4:25/km) 149/151bpm [657b/km] 30cal 18/19rpm 155/160W
19) 0.5km - 2:11(4:22/km) 150/152bpm [655b/km] 30cal 18/19rpm 153/158W
20) 0.5km - 2:12(4:25/km) 150/151bpm [662b/km] 30cal 17/19rpm 152/160W
21) 0.5km - 2:10(4:21/km) 150/152bpm [652b/km] 30cal 18/19rpm 156/163W
22) 0.5km - 2:12(4:24/km) 150/151bpm [660b/km] 30cal 18/19rpm 155/162W
23) 0.5km - 2:11(4:21/km) 150/151bpm [654b/km] 30cal 18/19rpm 155/160W
24) 0.5km - 2:10(4:21/km) 150/151bpm [651b/km] 30cal 18/20rpm 156/162W
25) 0.29km - 1:28(5:07/km) 150/151bpm [767b/km] 20cal 17/19rpm 148/179W
2:22 2:11 2:11 2:12 2:11 2:11 2:11 2:13 2:11 2:12 2:13 2:13 2:13 2:12 2:14 2:11 2:11 2:12 2:11 2:12 2:10 2:12 2:11 2:10 1:28
Tiger Feet
great consistency
Nellers
Thanks. That's the plan!:-)

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 7:15 117 89-128 849 37 34-42 154 113-184
0.50 3:41 1:52 7:28 128 124-132 956 39 34-116 155 80-169
0.75 5:26 1:45 6:59 135 131-138 943 37 34-38 158 152-169
1.00 7:12 1:47 7:06 137 136-139 974 37 36-38 154 147-158
1.25 8:58 1:46 7:03 139 137-140 981 37 36-38 153 146-159
1.50 10:44 1:46 7:04 138 137-140 976 37 36-38 154 146-160
1.75 12:30 1:46 7:02 142 138-143 1000 37 36-38 154 150-159
2.00 14:15 1:45 7:01 142 141-144 997 37 36-40 155 149-171
2.25 16:02 1:47 7:07 144 143-145 1024 36 36-38 155 150-161
2.50 17:47 1:45 7:00 144 142-145 1008 36 36-38 152 145-157
2.75 19:33 1:47 7:06 144 142-145 1023 36 34-38 153 149-157
3.00 21:20 1:46 7:05 144 143-146 1021 36 34-36 150 145-156
3.25 23:07 1:47 7:09 144 142-146 1030 36 34-38 151 145-156
3.50 24:53 1:46 7:05 144 141-146 1021 36 34-38 150 143-156
3.75 26:41 1:47 7:09 145 143-147 1037 36 34-38 149 142-156
4.00 28:27 1:46 7:04 145 143-147 1024 36 36-38 152 146-156
4.25 30:14 1:47 7:09 146 144-147 1045 36 34-38 150 146-155
4.50 32:00 1:47 7:06 147 146-148 1044 36 36-38 150 145-156
4.75 33:47 1:46 7:05 145 144-147 1028 36 36-38 150 143-162
5.00 35:33 1:47 7:06 148 147-149 1051 36 34-38 153 148-160
5.25 37:19 1:46 7:03 148 147-150 1044 36 36-38 154 147-160
5.50 39:05 1:46 7:02 150 148-151 1056 36 36-38 154 150-159
5.75 40:51 1:46 7:04 150 148-152 1060 37 34-38 154 149-160
6.00 42:38 1:47 7:08 150 149-151 1069 36 36-38 154 149-160
6.25 44:23 1:45 7:01 150 148-151 1053 36 34-38 151 142-159
6.50 46:08 1:45 7:01 151 149-152 1060 36 36-38 157 147-163
6.75 47:53 1:45 7:00 150 149-151 1049 37 36-38 156 147-162
7.00 49:39 1:46 7:04 150 149-151 1061 37 36-38 154 147-160
7.25 51:24 1:45 7:00 150 149-151 1050 36 36-38 155 152-161
7.50 53:09 1:45 7:01 150 149-151 1051 37 36-40 157 150-164
7.64 54:20 1:11 8:41 150 146-151 1302 36 34-38 167 154-179

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 152 max Delete HR Trace

  • Cadence Distribution

    37 avge / 116 max

  • Power Distribution

    153W (184 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:41 6:47 More
    800m 3:26 6:54 More
    1km 4:20 6:58 More
    Mile 6:59 6:59 More
    5k 21:51 7:02 More
    5 miles 35:20 7:04 More
    10k 43:53 7:04 More
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