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Mon 8th Jan 2024 at 12:12pm by Oranj

Cross > Row Indoor Ints
  • Time
    39:09
  • Miles
    5.64
  • Min/mi
    6:56
  • Pacing
    0%
  • Watts
    181
  • BPM
    131
  • %MHR
    77.8
  • B/mi
    907
  • Surface
    Road

Notes & Comments

c2ctc 6x250m(60s) @ r20.

Timed the start of reps 5 + 6 rather too well and went over the required SPM by one stroke, damn. Will have to have another go, making sure I count to 19 next time.
===
1) 2.92km - 12:00(4:07/km) 131/bpm [538b/km]
2) 0.26km - 1:00(3:53/km)
3) 0.25km - 1:00(3:58/km) 130/bpm [517b/km]
4) 0.21km - 1:00(4:46/km)
5) 0.25km - 59(3:58/km) 136/bpm [539b/km]
6) 0.2km - 1:00(5:05/km)
7) 0.25km - 59(3:55/km) 136/bpm [533b/km]
8) 0.21km - 1:00(4:48/km)
9) 0.25km - 59(3:55/km) 136/bpm [532b/km]
10) 0.2km - 1:00(4:59/km)
11) 0.25km - 59(3:54/km) 136/bpm [530b/km]
12) 0.2km - 1:00(5:03/km)
13) 0.25km - 58(3:53/km) 137/bpm [532b/km]
14) 0.12km - 1:00(8:37/km)
15) 3.51km - 14:16(4:04/km) 148/bpm [601b/km]
12:00 1:00 1:00 1:00 59 1:00 59 1:00 59 1:00 59 1:00 58 1:00 14:16

Pace

100%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Power Watts Watts
0.25 1:39 1:39 6:35 105 74-119 691 185 129-204
0.50 3:18 1:39 6:36 121 118-125 799 183 180-187
0.75 4:57 1:39 6:37 124 122-126 819 185 181-190
1.00 6:36 1:39 6:37 126 121-130 834 186 182-191
1.25 8:16 1:39 6:37 131 128-133 867 187 184-190
1.50 9:54 1:38 6:32 133 131-134 870 188 184-191
1.75 11:34 1:40 6:40 133 132-134 887 182 172-190
2.00 14:17 2:43 10:52 119 81-133 1293 178 84-214
2.25 15:59 1:43 6:51 125 118-136 855 174 115-210
2.50 17:48 1:49 7:16 124 113-137 902 158 81-218
2.75 19:36 1:47 7:10 127 118-137 910 161 95-217
3.00 21:23 1:48 7:11 126 115-138 905 156 79-223
3.25 23:12 1:48 7:13 126 115-138 909 161 86-225
3.50 25:21 2:10 8:39 121 103-137 1046 163 35-220
3.75 27:00 1:39 6:35 131 122-136 862 189 184-195
4.00 28:39 1:39 6:37 137 135-138 905 188 181-192
4.25 30:18 1:39 6:34 139 137-142 913 189 184-192
4.50 31:56 1:39 6:34 140 139-142 920 190 187-194
4.75 33:34 1:38 6:30 142 141-143 924 192 189-196
5.00 35:11 1:37 6:29 144 143-145 934 194 190-198
5.25 36:48 1:37 6:29 145 144-146 941 196 192-201
5.50 38:25 1:37 6:27 148 146-150 954 200 195-205
5.60 39:04 39 6:36 148 147-149 976 199 185-203

Heart

130/150max
  • Show Beats/Mile

Power

181W (225 max)
Power Graph
Power Bands

Photos

Benchmarks

Distance Time Mins/mi Fastest
400m 1:35 6:23 More
800m 3:12 6:26 More
1km 4:01 6:27 More
Mile 6:29 6:29 More
5k 21:16 6:51 More
5 miles 35:06 7:01 More
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