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Fri 31st Jan 2025 at 12:24pm by Nellers

Cross > Row Indoor SS
  • Time
    1:10:03
  • Miles
    9.70
  • Min/mi
    7:13
  • Pacing
    0%
  • Cals
    834
  • Watts
    151
  • Cadence
    37
  • BPM
    134
  • %MHR
    74.7
  • B/mi
    971
  • Surface
    Indoor

Notes & Comments

UT2; 5 x 13 min @ r18/ 1 min rest

1) 0.5km - 2:20(4:39/km) 118/128bpm [549b/km] 24cal 18/21rpm 138/172W
2) 0.5km - 2:13(4:26/km) 129/132bpm [573b/km] 28cal 18/19rpm 149/153W
3) 0.5km - 2:13(4:26/km) 132/133bpm [585b/km] 28cal 18/19rpm 147/155W
4) 0.5km - 2:12(4:25/km) 133/135bpm [587b/km] 28cal 18/19rpm 152/157W
5) 0.5km - 2:12(4:25/km) 135/137bpm [595b/km] 29cal 18/19rpm 152/157W
6) 0.5km - 2:44(5:28/km) 132/136bpm [722b/km] 34cal 18/19rpm 150/157W
7) 0.5km - 2:13(4:25/km) 129/136bpm [570b/km] 26cal 18/19rpm 154/185W
8) 0.5km - 2:12(4:24/km) 135/137bpm [594b/km] 28cal 18/19rpm 152/157W
9) 0.5km - 2:12(4:24/km) 136/138bpm [598b/km] 28cal 18/19rpm 151/155W
10) 0.5km - 2:13(4:26/km) 137/139bpm [607b/km] 29cal 18/19rpm 149/155W
11) 0.5km - 2:13(4:27/km) 138/139bpm [614b/km] 29cal 18/19rpm 149/154W
12) 0.5km - 2:13(4:27/km) 137/139bpm [609b/km] 28cal 17/19rpm 150/158W
13) 0.5km - 2:43(5:26/km) 128/136bpm [695b/km] 28cal 17/19rpm 150/186W
14) 0.5km - 2:13(4:26/km) 135/136bpm [598b/km] 27cal 18/19rpm 149/156W
15) 0.5km - 2:15(4:29/km) 135/137bpm [605b/km] 27cal 18/19rpm 148/157W
16) 0.5km - 2:11(4:21/km) 137/139bpm [596b/km] 27cal 18/19rpm 152/162W
17) 0.5km - 2:13(4:26/km) 137/139bpm [608b/km] 28cal 18/19rpm 150/155W
18) 0.5km - 2:14(4:27/km) 137/139bpm [610b/km] 28cal 18/19rpm 151/159W
19) 0.5km - 2:54(5:49/km) 128/139bpm [744b/km] 27cal 18/20rpm 146/161W
20) 0.5km - 2:13(4:27/km) 134/137bpm [595b/km] 25cal 18/19rpm 148/152W
21) 0.5km - 2:13(4:27/km) 136/138bpm [605b/km] 26cal 18/19rpm 148/159W
22) 0.5km - 2:13(4:25/km) 137/139bpm [606b/km] 27cal 18/20rpm 151/156W
23) 0.5km - 2:13(4:26/km) 138/140bpm [612b/km] 27cal 18/19rpm 152/157W
24) 0.5km - 2:11(4:22/km) 138/140bpm [603b/km] 26cal 18/19rpm 151/159W
25) 0.5km - 2:54(5:48/km) 131/138bpm [759b/km] 26cal 17/20rpm 151/174W
26) 0.5km - 2:12(4:23/km) 137/140bpm [601b/km] 26cal 18/19rpm 152/157W
27) 0.5km - 2:13(4:27/km) 139/141bpm [618b/km] 27cal 20/79rpm 157/182W
28) 0.5km - 2:12(4:25/km) 139/141bpm [613b/km] 27cal 18/19rpm 152/158W
29) 0.5km - 2:12(4:23/km) 140/141bpm [614b/km] 27cal 18/19rpm 154/162W
30) 0.5km - 2:11(4:22/km) 140/142bpm [611b/km] 27cal 18/19rpm 155/163W
31) 0.5km - 1:11(2:22/km) 134/140bpm [317b/km] 12cal 17/18rpm 145/154W
32) 0.12km - 3(26/km) 122/123bpm [52b/km] 17/18rpm
2:20 2:13 2:13 2:12 2:12 2:44 2:13 2:12 2:12 2:13 2:13 2:13 2:43 2:13 2:15 2:11 2:13 2:14 2:54 2:13 2:13 2:13 2:13 2:11 2:54 2:12 2:13 2:12 2:12 2:11 1:11 3

Pace

100%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts
0.50 3:40 3:40 7:20 121 84-130 888 37 26-42 147 53-172
1.00 7:14 3:34 7:08 132 129-134 941 37 36-38 148 141-156
1.50 10:48 3:34 7:08 134 130-136 955 37 36-38 151 146-157
2.00 14:52 4:04 8:08 131 117-137 1065 37 36-38 151 92-185
2.50 18:24 3:32 7:05 134 127-137 948 36 34-38 153 146-161
3.00 21:56 3:32 7:05 136 134-139 963 36 36-38 151 144-155
3.50 25:31 3:35 7:10 138 135-139 989 36 34-38 149 143-154
4.00 29:37 4:05 8:10 131 120-139 1070 36 34-38 150 145-186
4.50 33:10 3:34 7:07 135 134-136 962 37 36-38 149 143-156
5.00 36:43 3:33 7:06 136 133-139 965 37 36-38 150 143-162
5.50 40:17 3:33 7:07 137 135-139 975 36 36-38 151 145-159
6.00 44:33 4:16 8:33 131 119-139 1120 36 34-40 148 49-161
6.50 48:08 3:35 7:09 135 134-138 966 37 36-38 148 139-159
7.00 51:41 3:33 7:06 138 134-140 981 37 36-40 151 142-156
7.50 55:54 4:14 8:27 137 121-140 1158 36 34-38 150 143-159
8.00 59:27 3:33 7:06 133 122-139 944 37 34-40 152 87-174
8.50 1:03:01 3:34 7:07 139 136-141 990 39 36-158 155 146-182
9.00 1:06:33 3:32 7:05 140 138-141 991 37 36-38 154 145-162
9.50 1:09:37 3:03 6:07 138 123-142 843 35 34-38 154 147-163
9.70 1:10:03 26 2:09 123 122-123 264 - -

Heart

134/142max
  • Show Beats/Mile

Power

151W (186 max)
Power Graph
Power Bands

Cadence

37 (158 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 1:42 6:51 More
800m 3:28 6:58 More
1km 4:21 7:00 More
Mile 7:00 7:00 More
5k 22:35 7:16 More
5 miles 36:34 7:19 More
10k 45:55 7:23 More
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