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Mon 3rd Mar 2025 at 8:03am by Nellers
Cross > Row Indoor SS
-
Time
33:36
-
Miles
4.56
-
Min/mi
7:22
-
Pacing
0%
-
Cals
458
-
Watts
180
-
Cadence
46
-
BPM
143
-
%MHR
79.3
-
B/mi
1052
-
Surface
Indoor
Notes & Comments
AT: 2 x 7 min @ r24-26/ 3:30 rest (+wu&wd)
1) 0.5km - 2:16(4:32/km) 123/133bpm [559b/km] 27cal 18/29rpm 137/167W
2) 0.5km - 2:05(4:09/km) 138/144bpm [573b/km] 29cal 21/24rpm 179/211W
3) 0.5km - 2:06(4:11/km) 146/150bpm [611b/km] 30cal 23/32rpm 187/301W
4) 0.5km - 2:11(4:22/km) 145/149bpm [634b/km] 31cal 21/33rpm 163/328W
5) 0.5km - 2:42(5:25/km) 138/149bpm [746b/km] 36cal 21/25rpm 154/229W
6) 0.5km - 1:59(3:58/km) 154/156bpm [610b/km] 30cal 24/26rpm 212/220W
7) 0.5km - 1:58(3:57/km) 155/156bpm [612b/km] 30cal 24/25rpm 204/214W
8) 0.5km - 3:23(6:46/km) 142/155bpm [960b/km] 44cal 25/26rpm 203/225W
9) 0.5km - 2:16(4:33/km) 132/145bpm [600b/km] 27cal 25/27rpm 197/227W
10) 0.5km - 2:00(3:59/km) 151/154bpm [602b/km] 29cal 25/27rpm 207/220W
11) 0.5km - 1:58(3:57/km) 155/156bpm [612b/km] 30cal 25/26rpm 208/216W
12) 0.5km - 1:58(3:56/km) 155/157bpm [608b/km] 30cal 25/26rpm 212/237W
13) 0.5km - 2:48(5:36/km) 141/156bpm [788b/km] 36cal 22/26rpm 175/235W
14) 0.5km - 2:19(4:38/km) 135/139bpm [625b/km] 28cal 18/19rpm 131/139W
15) 0.33km - 1:38(4:52/km) 139/140bpm [677b/km] 21cal 18/19rpm 134/140W
2:16 2:05 2:06 2:11 2:42 1:59 1:58 3:23 2:16 2:00 1:58 1:58 2:48 2:19 1:38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
55 |
55 |
7:24 |
114 95-127 |
844 |
39 26-58 |
128 42-160 |
0.25 |
1:50 |
55 |
7:16 |
129 127-131 |
938 |
37 34-38 |
140 136-146 |
0.38 |
2:42 |
52 |
6:57 |
132 129-135 |
917 |
39 36-42 |
159 141-168 |
0.50 |
3:33 |
51 |
6:45 |
137 135-140 |
924 |
43 40-48 |
178 163-205 |
0.63 |
4:22 |
49 |
6:35 |
143 140-144 |
940 |
46 44-48 |
189 176-211 |
0.75 |
5:10 |
48 |
6:20 |
147 144-149 |
932 |
51 48-62 |
217 198-286 |
0.88 |
6:05 |
55 |
7:20 |
146 142-150 |
1070 |
41 36-64 |
139 106-278 |
1.00 |
6:57 |
53 |
7:02 |
144 142-146 |
1014 |
44 36-62 |
170 106-301 |
1.13 |
7:49 |
51 |
6:51 |
145 142-148 |
992 |
44 36-66 |
178 114-328 |
1.25 |
8:41 |
53 |
7:00 |
146 142-149 |
1022 |
45 34-66 |
170 105-291 |
1.38 |
10:10 |
1:29 |
11:51 |
132 124-145 |
1565 |
38 36-50 |
114 101-229 |
1.50 |
10:59 |
48 |
6:28 |
142 134-148 |
918 |
48 48-50 |
210 204-215 |
1.63 |
11:47 |
49 |
6:28 |
151 148-153 |
978 |
49 48-50 |
211 202-218 |
1.75 |
12:34 |
47 |
6:14 |
154 152-155 |
960 |
49 46-50 |
213 206-220 |
1.88 |
13:22 |
48 |
6:24 |
155 154-156 |
993 |
50 48-52 |
211 206-218 |
2.00 |
14:10 |
48 |
6:25 |
155 154-156 |
994 |
48 48-50 |
203 198-213 |
2.13 |
14:58 |
48 |
6:21 |
154 153-155 |
977 |
49 48-50 |
205 196-214 |
2.25 |
15:46 |
48 |
6:26 |
154 153-155 |
991 |
49 48-52 |
212 203-225 |
2.38 |
16:33 |
47 |
6:16 |
153 152-155 |
959 |
51 50-52 |
210 205-221 |
2.50 |
18:45 |
2:12 |
17:40 |
135 112-152 |
2384 |
50 48-52 |
198 195-223 |
2.63 |
19:43 |
57 |
7:39 |
127 124-130 |
971 |
50 50-50 |
195 195-195 |
2.75 |
20:38 |
55 |
7:23 |
134 131-138 |
989 |
50 46-54 |
195 105-227 |
2.88 |
21:26 |
48 |
6:24 |
146 139-150 |
935 |
51 50-52 |
208 201-214 |
3.00 |
22:14 |
48 |
6:25 |
151 149-154 |
969 |
51 50-54 |
206 200-219 |
3.13 |
23:02 |
48 |
6:22 |
154 153-155 |
981 |
51 50-54 |
210 202-220 |
3.25 |
23:50 |
48 |
6:24 |
155 154-156 |
992 |
52 50-52 |
210 203-216 |
3.38 |
24:38 |
48 |
6:24 |
156 155-156 |
999 |
50 48-52 |
206 202-209 |
3.50 |
25:25 |
47 |
6:17 |
156 155-157 |
980 |
51 50-52 |
206 201-211 |
3.63 |
26:13 |
48 |
6:26 |
155 154-156 |
997 |
51 48-52 |
209 189-223 |
3.75 |
27:00 |
47 |
6:15 |
155 154-156 |
968 |
51 50-52 |
224 196-237 |
3.88 |
28:24 |
1:24 |
11:11 |
145 134-156 |
1623 |
50 50-52 |
213 209-235 |
4.00 |
29:22 |
58 |
7:44 |
134 133-135 |
1035 |
39 38-50 |
131 124-209 |
4.13 |
30:19 |
57 |
7:34 |
134 132-135 |
1015 |
37 36-38 |
126 121-129 |
4.25 |
31:14 |
56 |
7:25 |
135 133-137 |
1001 |
37 36-38 |
133 127-139 |
4.38 |
32:10 |
56 |
7:25 |
138 137-139 |
1023 |
37 36-38 |
133 130-136 |
4.50 |
33:05 |
55 |
7:24 |
138 138-139 |
1021 |
36 36-38 |
134 128-140 |
4.56 |
33:36 |
31 |
9:13 |
140 139-140 |
1289 |
36 36-36 |
134 132-136 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:32 |
6:11 |
More |
800m |
3:07 |
6:16 |
More |
1km |
3:55 |
6:18 |
More |
Mile |
6:20 |
6:20 |
More |
5k |
22:28 |
7:14 |
More |
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