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Mon 27th Jan 2025 at 4:41pm by Nellers

Cross > Row Indoor SS
  • Good
  • Time
    56:16
  • Miles
    7.76
  • Min/mi
    7:15
  • Pacing
    0%
  • Cals
    727
  • Watts
    170
  • Cadence
    40
  • BPM
    143
  • %MHR
    79.2
  • B/mi
    1034
  • Surface
    Indoor

Notes & Comments

UT1: 3 x 12 min @ r20/ 2 min rest (plus wu & wd)

1) 0.5km - 2:18(4:36/km) 118/129bpm [544b/km] 24cal 18/20rpm 139/164W
2) 0.5km - 2:06(4:11/km) 133/139bpm [556b/km] 27cal 21/25rpm 180/225W
3) 0.5km - 2:05(4:10/km) 142/147bpm [592b/km] 29cal 22/34rpm 188/359W
4) 0.5km - 2:12(4:24/km) 138/140bpm [608b/km] 29cal 21/38rpm 167/451W
5) 0.5km - 2:43(5:26/km) 131/141bpm [711b/km] 32cal 19/27rpm 144/217W
6) 0.5km - 2:08(4:15/km) 142/144bpm [604b/km] 29cal 20/21rpm 173/181W
7) 0.5km - 2:06(4:12/km) 144/146bpm [605b/km] 29cal 20/21rpm 172/181W
8) 0.5km - 2:05(4:11/km) 146/148bpm [611b/km] 29cal 20/21rpm 174/182W
9) 0.5km - 2:07(4:13/km) 147/148bpm [620b/km] 30cal 20/21rpm 175/181W
10) 0.5km - 2:07(4:14/km) 148/150bpm [627b/km] 30cal 20/22rpm 176/183W
11) 0.5km - 2:50(5:39/km) 133/147bpm [752b/km] 32cal 20/23rpm 173/200W
12) 0.5km - 2:05(4:10/km) 145/147bpm [603b/km] 28cal 20/22rpm 178/186W
13) 0.5km - 2:06(4:11/km) 148/150bpm [620b/km] 29cal 20/21rpm 175/183W
14) 0.5km - 2:07(4:14/km) 150/151bpm [636b/km] 30cal 20/21rpm 173/180W
15) 0.5km - 2:04(4:08/km) 151/152bpm [624b/km] 29cal 20/21rpm 178/185W
16) 0.5km - 2:06(4:13/km) 152/153bpm [640b/km] 30cal 20/21rpm 176/184W
17) 0.5km - 3:15(6:30/km) 138/153bpm [897b/km] 35cal 19/22rpm 171/233W
18) 0.5km - 2:06(4:11/km) 147/153bpm [616b/km] 29cal 20/21rpm 179/188W
19) 0.5km - 2:05(4:09/km) 151/153bpm [627b/km] 29cal 20/21rpm 178/186W
20) 0.5km - 2:05(4:11/km) 151/153bpm [631b/km] 29cal 20/21rpm 180/187W
21) 0.5km - 2:05(4:10/km) 153/155bpm [639b/km] 30cal 20/22rpm 180/194W
22) 0.5km - 2:04(4:08/km) 154/155bpm [636b/km] 30cal 20/21rpm 183/191W
23) 0.5km - 2:40(5:20/km) 145/154bpm [774b/km] 32cal 19/21rpm 177/206W
24) 0.5km - 2:17(4:35/km) 134/137bpm [613b/km] 21cal 17/19rpm 132/136W
25) 0.49km - 2:25(4:55/km) 137/139bpm [674b/km] 26cal 17/19rpm 134/140W
2:18 2:06 2:05 2:12 2:43 2:08 2:06 2:05 2:07 2:07 2:50 2:05 2:06 2:07 2:04 2:06 3:15 2:06 2:05 2:05 2:05 2:04 2:40 2:17 2:25

Pace

100%

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 7:31 115 88-126 865 36 34-40 144 94-154
0.50 3:35 1:42 6:49 130 126-135 887 40 34-44 166 145-190
0.75 5:11 1:36 6:24 139 135-145 889 48 44-64 209 182-312
1.00 6:59 1:48 7:11 141 136-147 1013 42 36-68 154 117-359
1.25 8:44 1:45 7:00 138 135-140 967 44 36-76 177 102-451
1.50 11:01 2:17 9:08 129 120-139 1179 38 34-54 140 111-217
1.75 12:43 1:42 6:47 141 137-143 957 41 40-42 175 167-181
2.00 14:25 1:42 6:49 144 142-145 982 40 40-42 170 164-176
2.25 16:07 1:42 6:46 145 142-147 982 40 40-42 174 168-181
2.50 17:49 1:42 6:47 146 145-148 991 41 40-42 174 168-182
2.75 19:30 1:41 6:44 147 146-148 991 40 40-42 174 169-180
3.00 21:11 1:42 6:46 148 147-149 1002 40 40-42 176 169-183
3.25 23:33 2:22 9:27 139 124-150 1314 40 40-44 172 168-179
3.50 25:19 1:46 7:02 134 124-143 943 41 40-46 175 95-200
3.75 26:59 1:40 6:41 146 144-148 977 41 40-44 178 172-186
4.00 28:41 1:42 6:47 148 146-150 1005 40 38-42 175 170-183
4.25 30:22 1:41 6:45 149 148-150 1007 41 40-42 174 169-180
4.50 32:03 1:41 6:42 150 150-152 1006 40 40-42 176 166-183
4.75 33:44 1:41 6:44 151 150-152 1018 41 40-42 177 171-185
5.00 35:26 1:42 6:47 151 150-153 1025 40 38-42 176 168-184
5.25 38:16 2:50 11:20 137 122-153 1552 39 38-44 169 77-233
5.50 39:57 1:41 6:45 144 134-150 972 41 40-42 180 173-188
5.75 41:38 1:41 6:43 151 148-153 1015 41 40-42 180 172-187
6.00 43:18 1:40 6:40 151 150-152 1008 41 40-42 178 171-183
6.25 44:58 1:41 6:42 152 150-153 1019 41 40-42 179 173-187
6.50 46:39 1:41 6:43 153 152-154 1028 41 40-44 180 176-194
6.75 48:19 1:40 6:39 154 153-155 1025 40 38-42 183 174-191
7.00 49:58 1:39 6:35 154 153-155 1015 41 40-42 188 179-206
7.25 52:19 2:21 9:24 137 129-154 1287 38 34-42 157 45-203
7.50 54:10 1:52 7:26 135 133-137 1004 36 34-38 132 127-136
7.75 56:01 1:51 7:24 137 136-139 1013 36 34-38 134 127-140
7.76 56:17 16 21:31 138 136-139 2970 35 34-36 132 131-134

Heart

143/155max
  • Show Beats/Mile

Power

170W (451 max)
Power Graph
Power Bands

Cadence

40 (76 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 1:33 6:13 More
800m 3:14 6:31 More
1km 4:06 6:36 More
Mile 6:39 6:39 More
5k 21:41 6:59 More
5 miles 35:17 7:03 More
10k 44:26 7:09 More
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