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Sat 14th Jun 2025 at 9:17am by Nellers

Cross > Row Indoor SS
  • warm
  • Time
    56:20
  • Miles
    7.61
  • Min/mi
    7:24
  • Cals
    652
  • Watts
    169
  • Cadence
    43
  • BPM
    138
  • %MHR
    76.5
  • B/mi
    1020
  • Surface
    Indoor

Notes & Comments

UT2: 3 x 12 min @ r20-22 / 2 min rest (+wu&wd)

1) 0.5km - 2:18(4:35/km) 128/144bpm [587b/km] 4cal 19/22rpm 139/180W
2) 0.5km - 2:02(4:03/km) 156/171bpm [632b/km] 6cal 23/31rpm 203/295W
3) 0.5km - 2:13(4:26/km) 139/156bpm [616b/km] 26cal 21/29rpm 162/293W
4) 0.5km - 2:14(4:28/km) 130/135bpm [580b/km] 27cal 22/36rpm 167/422W
5) 0.5km - 2:52(5:44/km) 121/134bpm [693b/km] 30cal 19/24rpm 146/192W
6) 0.5km - 2:06(4:11/km) 137/139bpm [574b/km] 27cal 20/22rpm 178/187W
7) 0.5km - 2:05(4:10/km) 139/141bpm [580b/km] 28cal 21/23rpm 178/197W
8) 0.5km - 2:05(4:10/km) 142/143bpm [593b/km] 28cal 21/23rpm 180/189W
9) 0.5km - 2:05(4:10/km) 142/143bpm [590b/km] 27cal 21/22rpm 179/189W
10) 0.5km - 2:06(4:11/km) 143/143bpm [598b/km] 28cal 21/22rpm 180/193W
11) 0.5km - 3:16(6:32/km) 126/141bpm [824b/km] 34cal 21/23rpm 170/185W
12) 0.5km - 2:06(4:12/km) 140/142bpm [587b/km] 29cal 21/23rpm 176/184W
13) 0.5km - 2:06(4:13/km) 142/144bpm [598b/km] 29cal 21/22rpm 173/178W
14) 0.5km - 2:06(4:12/km) 144/145bpm [604b/km] 29cal 21/23rpm 175/185W
15) 0.5km - 2:07(4:14/km) 146/147bpm [619b/km] 30cal 21/23rpm 178/185W
16) 0.5km - 2:04(4:07/km) 145/147bpm [597b/km] 29cal 21/23rpm 177/186W
17) 0.5km - 3:22(6:44/km) 129/146bpm [869b/km] 33cal 22/24rpm 165/202W
18) 0.5km - 2:05(4:10/km) 141/144bpm [588b/km] 28cal 22/23rpm 177/184W
19) 0.5km - 2:06(4:12/km) 144/145bpm [605b/km] 29cal 22/23rpm 173/179W
20) 0.5km - 2:07(4:14/km) 145/147bpm [615b/km] 29cal 22/23rpm 172/180W
21) 0.5km - 2:08(4:16/km) 145/147bpm [618b/km] 30cal 21/23rpm 170/180W
22) 0.5km - 2:03(4:07/km) 146/147bpm [601b/km] 28cal 21/23rpm 179/203W
23) 0.5km - 3:03(6:05/km) 133/150bpm [810b/km] 29cal 20/22rpm 156/207W
24) 0.5km - 2:18(4:36/km) 131/134bpm [602b/km] 21cal 18/20rpm 136/149W
25) 0.24km - 1:20(5:26/km) 134/135bpm [728b/km] 14cal 18/20rpm 133/143W
2:18 2:02 2:13 2:14 2:52 2:06 2:05 2:05 2:05 2:06 3:16 2:06 2:06 2:06 2:07 2:04 3:22 2:05 2:06 2:07 2:08 2:03 3:03 2:18 1:20

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 7:31 124 106-138 933 37 28-42 141 83-163
0.50 3:32 1:39 6:38 152 141-166 1007 45 40-50 185 157-220
0.75 5:15 1:43 6:50 154 145-171 1053 46 34-62 178 87-295
1.00 7:03 1:49 7:14 130 124-145 941 42 36-58 158 103-293
1.25 8:47 1:43 6:54 131 125-135 903 46 36-72 183 88-422
1.50 11:15 2:29 9:54 119 101-132 1179 39 36-48 142 93-192
1.75 12:56 1:41 6:43 135 130-137 907 42 40-44 180 174-187
2.00 14:38 1:42 6:46 139 137-140 941 42 40-44 175 167-184
2.25 16:18 1:40 6:39 140 138-141 932 43 40-46 183 172-197
2.50 17:58 1:40 6:41 142 141-143 950 43 42-44 178 173-184
2.75 19:39 1:41 6:44 142 141-143 957 43 42-44 179 172-189
3.00 21:19 1:40 6:40 143 142-143 954 43 40-44 179 170-185
3.25 24:11 2:52 11:27 128 114-143 1467 42 42-44 170 166-193
3.50 25:53 1:42 6:48 133 123-140 905 44 42-46 178 167-185
3.75 27:35 1:42 6:46 141 140-143 955 43 42-46 175 170-184
4.00 29:16 1:41 6:44 142 141-144 957 43 42-44 174 170-178
4.25 30:58 1:42 6:48 144 142-145 980 43 42-44 173 164-185
4.50 32:39 1:41 6:44 145 143-147 977 44 42-46 180 171-185
4.75 34:19 1:40 6:40 145 144-146 967 44 42-44 176 170-182
5.00 36:01 1:42 6:48 145 144-147 987 44 42-46 177 168-186
5.25 38:56 2:55 11:39 127 112-145 1480 44 42-48 164 67-202
5.50 40:38 1:42 6:47 140 134-142 951 45 44-46 177 172-184
5.75 42:18 1:41 6:43 143 142-145 961 45 44-46 174 167-181
6.00 44:01 1:42 6:49 144 142-146 982 44 44-46 172 164-178
6.25 45:43 1:43 6:50 145 144-147 992 44 42-46 172 165-180
6.50 47:26 1:42 6:49 146 144-147 996 44 42-46 170 156-180
6.75 49:06 1:40 6:41 146 144-147 977 44 42-46 175 164-190
7.00 51:36 2:30 9:59 139 124-150 1388 43 36-44 179 38-207
7.25 53:29 1:53 7:33 127 125-130 958 37 32-40 127 113-149
7.50 55:18 1:49 7:16 133 130-135 967 37 36-38 138 134-143
7.61 56:20 1:02 9:34 134 130-135 1283 38 36-40 131 123-143

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 171 max Delete HR Trace

  • Cadence Distribution

    43 avge / 72 max

  • Power Distribution

    169W (422 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:34 6:18 More
    800m 3:16 6:35 More
    1km 4:07 6:37 More
    Mile 6:40 6:40 More
    5k 21:58 7:04 More
    5 miles 35:52 7:10 More
    10k 45:14 7:17 More
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