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Mon 24th Feb 2025 at 12:35pm by Nellers

Cross > Row Indoor SS
  • Time
    59:09
  • Miles
    8.09
  • Min/mi
    7:19
  • Pacing
    0%
  • Cals
    805
  • Watts
    171
  • Cadence
    41
  • BPM
    147
  • %MHR
    81.8
  • B/mi
    1076
  • Surface
    Indoor

Notes & Comments

UT1: 3 x 13 min @ r20/ 2 minutes rest (+wu&wd)

1) 0.5km - 2:18(4:37/km) 118/131bpm [544b/km] 24cal 18/20rpm 139/170W
2) 0.5km - 2:06(4:11/km) 136/143bpm [570b/km] 28cal 21/24rpm 179/205W
3) 0.5km - 2:01(4:03/km) 146/150bpm [590b/km] 29cal 23/31rpm 198/311W
4) 0.5km - 2:08(4:17/km) 147/153bpm [628b/km] 31cal 23/37rpm 184/387W
5) 0.5km - 2:39(5:18/km) 139/152bpm [737b/km] 35cal 19/24rpm 141/198W
6) 0.5km - 2:06(4:11/km) 148/150bpm [620b/km] 30cal 20/21rpm 178/182W
7) 0.5km - 2:05(4:11/km) 149/151bpm [623b/km] 30cal 20/21rpm 178/184W
8) 0.5km - 2:05(4:10/km) 149/151bpm [620b/km] 30cal 20/21rpm 178/186W
9) 0.5km - 2:05(4:10/km) 149/150bpm [621b/km] 30cal 20/21rpm 177/185W
10) 0.5km - 2:06(4:13/km) 149/150bpm [628b/km] 30cal 20/21rpm 176/184W
11) 0.5km - 3:28(6:57/km) 139/151bpm [966b/km] 42cal 20/22rpm 167/189W
12) 0.5km - 2:05(4:10/km) 141/150bpm [588b/km] 27cal 20/22rpm 179/189W
13) 0.5km - 2:06(4:12/km) 151/152bpm [635b/km] 30cal 20/22rpm 176/185W
14) 0.5km - 2:05(4:10/km) 153/155bpm [638b/km] 31cal 20/21rpm 177/185W
15) 0.5km - 2:07(4:13/km) 155/156bpm [654b/km] 31cal 20/21rpm 176/184W
16) 0.5km - 2:04(4:09/km) 157/159bpm [651b/km] 31cal 20/21rpm 179/186W
17) 0.5km - 2:04(4:08/km) 158/159bpm [653b/km] 31cal 20/21rpm 182/189W
18) 0.5km - 3:37(7:14/km) 141/159bpm [1021b/km] 42cal 20/22rpm 174/186W
19) 0.5km - 2:05(4:10/km) 153/156bpm [637b/km] 30cal 20/21rpm 180/185W
20) 0.5km - 2:05(4:11/km) 157/158bpm [655b/km] 31cal 20/21rpm 179/188W
21) 0.5km - 2:05(4:11/km) 158/159bpm [660b/km] 31cal 20/21rpm 177/185W
22) 0.5km - 2:05(4:10/km) 159/160bpm [663b/km] 32cal 20/21rpm 181/188W
23) 0.5km - 2:06(4:11/km) 159/160bpm [666b/km] 32cal 20/21rpm 178/186W
24) 0.5km - 2:40(5:20/km) 152/160bpm [811b/km] 37cal 20/21rpm 184/204W
25) 0.5km - 2:22(4:44/km) 138/141bpm [652b/km] 22cal 17/19rpm 123/131W
26) 0.5km - 2:18(4:35/km) 142/144bpm [652b/km] 27cal 17/19rpm 133/140W
27) 0.01km - 5(7:33/km) 143/143bpm [1080b/km] 1cal 18/18rpm 112/134W
2:18 2:06 2:01 2:08 2:39 2:06 2:05 2:05 2:05 2:06 3:28 2:05 2:06 2:05 2:07 2:04 2:04 3:37 2:05 2:05 2:05 2:05 2:06 2:40 2:22 2:18 5

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 7:30 116 90-129 870 36 28-40 140 94-153
0.50 3:35 1:42 6:49 132 129-138 901 40 36-46 167 143-196
0.75 5:12 1:37 6:27 142 137-148 917 47 42-62 203 179-285
1.00 6:56 1:44 6:56 146 142-150 1013 45 38-62 170 109-311
1.25 8:36 1:41 6:42 147 142-153 986 48 36-74 198 101-387
1.50 10:51 2:15 8:58 138 128-152 1238 40 38-48 140 105-198
1.75 12:32 1:41 6:42 146 141-150 979 41 40-42 179 173-185
2.00 14:13 1:41 6:44 149 148-151 1004 41 40-42 179 174-183
2.25 15:54 1:41 6:44 150 147-151 1011 41 40-42 178 171-186
2.50 17:34 1:40 6:41 149 148-151 997 40 40-42 176 170-182
2.75 19:15 1:41 6:43 149 148-150 1002 41 38-42 177 168-185
3.00 20:56 1:41 6:45 149 147-150 1006 40 38-42 175 168-184
3.25 22:37 1:41 6:44 150 149-151 1011 40 38-42 176 172-182
3.50 25:41 3:04 12:16 134 123-150 1644 40 38-44 166 61-189
3.75 27:23 1:41 6:45 145 135-150 980 41 40-42 179 165-189
4.00 29:03 1:41 6:42 151 149-152 1013 42 40-44 177 171-185
4.25 30:45 1:42 6:46 153 151-155 1036 41 40-42 177 170-185
4.50 32:26 1:41 6:42 155 154-155 1039 41 40-42 176 171-183
4.75 34:07 1:41 6:45 156 154-159 1054 40 38-42 178 171-186
5.00 35:47 1:40 6:40 157 156-158 1048 40 40-42 180 173-186
5.25 37:28 1:41 6:43 158 156-159 1062 40 40-42 182 177-189
5.50 40:40 3:12 12:48 142 124-159 1817 40 38-44 173 170-188
5.75 42:20 1:40 6:41 148 139-154 989 41 40-42 180 175-185
6.00 44:01 1:41 6:44 156 154-157 1051 41 40-42 179 175-185
6.25 45:41 1:40 6:39 157 156-158 1045 41 40-42 179 173-188
6.50 47:23 1:42 6:48 158 157-159 1075 42 40-42 176 169-185
6.75 49:04 1:41 6:42 158 157-160 1059 41 40-42 181 173-188
7.00 50:44 1:41 6:42 159 157-160 1066 41 40-42 178 171-186
7.25 52:24 1:40 6:38 159 157-160 1056 41 40-42 183 174-201
7.50 54:43 2:19 9:16 149 137-160 1380 40 36-42 173 41-204
7.75 56:37 1:55 7:38 138 136-141 1054 36 34-38 123 112-131
8.00 58:28 1:51 7:23 142 139-143 1049 36 34-38 132 125-138
8.09 59:09 41 8:00 143 142-144 1143 35 34-36 130 67-140

Heart

147/160max
  • Show Beats/Mile

Power

171W (387 max)
Power Graph
Power Bands

Cadence

41 (74 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi Fastest
400m 1:34 6:19 More
800m 3:14 6:31 More
1km 4:06 6:36 More
Mile 6:40 6:40 More
5k 21:29 6:55 More
5 miles 35:31 7:06 More
10k 45:09 7:16 More
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