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Tue 4th Mar 2025 at 7:24pm by ollers

Cross > Rowing

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Time
53:07
Miles
5.75
Min/mi
9:14
Pacing
0%
Cals
217
Cadence
50
BPM
100
%MHR
58.7
B/mi
927
Surface
Road

Notes & Comments

1) 0.31mi - 2:59(9:36/mi) 86/95bpm [825b/mi] 12cal 25/34rpm
2) 0.31mi - 2:28(7:56/mi) 92/104bpm [729b/mi] 9cal 25/34rpm
3) 0.31mi - 2:18(7:24/mi) 108/110bpm [799b/mi] 11cal 24/33rpm
4) 0.31mi - 2:20(7:29/mi) 108/111bpm [808b/mi] 12cal 30/42rpm
5) 0.31mi - 2:20(7:30/mi) 108/110bpm [809b/mi] 11cal 29/40rpm
6) 0.31mi - 2:18(7:25/mi) 106/108bpm [786b/mi] 10cal 26/38rpm
7) 0.31mi - 3:46(12:07/mi) 97/107bpm [1175b/mi] 12cal 28/39rpm
8) 0.31mi - 4:02(12:57/mi) 93/109bpm [1205b/mi] 11cal 22/34rpm
9) 0.31mi - 2:28(7:58/mi) 108/113bpm [860b/mi] 12cal 29/41rpm
10) 0.31mi - 2:27(7:52/mi) 112/115bpm [882b/mi] 13cal 26/39rpm
11) 0.31mi - 2:24(7:45/mi) 111/118bpm [860b/mi] 11cal 23/34rpm
12) 0.31mi - 2:26(7:51/mi) 115/119bpm [902b/mi] 14cal 23/33rpm
13) 0.31mi - 3:22(10:49/mi) 99/112bpm [1071b/mi] 11cal 23/33rpm
14) 0.31mi - 2:12(7:04/mi) 104/112bpm [736b/mi] 9cal 21/32rpm
15) 0.31mi - 2:05(6:41/mi) 111/115bpm [742b/mi] 11cal 24/34rpm
16) 0.31mi - 6:27(20:47/mi) 85/119bpm [1767b/mi] 17cal 24/36rpm
17) 0.31mi - 2:11(7:01/mi) 119/123bpm [834b/mi] 15cal 27/32rpm
18) 0.31mi - 3:12(10:18/mi) 96/118bpm [989b/mi] 11cal 21/30rpm
19) 0.16mi - 1:24(8:37/mi) 101/102bpm [871b/mi] 5cal 19/23rpm

2:59 2:28 2:18 2:20 2:20 2:18 3:46 4:02 2:28 2:27 2:24 2:26 3:22 2:12 2:05 6:27 2:11 3:12 1:24

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:26	2:26	9:46	87 77-94	850	52 42-66
0.50	4:29	2:03	8:11	84 77-98	688	58 42-68
0.75	6:23	1:54	7:36	105 101-109	799	47 36-64
1.00	8:15	1:51	7:26	108 107-110	802	48 36-64
1.25	10:07	1:52	7:30	108 106-111	810	63 40-84
1.50	12:00	1:52	7:30	108 107-109	810	59 44-78
1.75	13:52	1:52	7:27	106 103-109	790	56 38-76
2.00	15:43	1:51	7:25	105 104-107	779	53 40-72
2.25	24:39	8:56 +4:27	35:46	89 75-105	3183	51 32-78
2.50	27:03	2:23	9:34	103 96-112	985	51 32-70
2.75	29:03	2:01	8:04	106 99-113	854	59 44-74
3.00	31:01	1:58	7:51	112 110-115	880	51 38-78
3.25	33:00	1:59	7:55	110 108-115	871	47 38-66
3.50	34:54	1:54	7:35	115 109-119	873	49 38-66
3.75	36:52	1:58	7:50	113 110-119	886	47 38-64
4.00	44:33	7:41 +4:50	30:45	95 71-110	2921	47 38-64
4.25	46:24	1:51	7:25	99 83-111	734	44 36-54
4.50	48:05	1:41	6:43	109 104-114	732	50 40-68
4.75	54:02	5:57	23:48	86 67-114	2047	49 38-72
5.00	55:51	1:49	7:18	112 101-119	817	48 42-58
5.25	57:36	1:44	6:58	120 114-123	835	55 46-60
5.50	1:01:02	3:26 +52	13:45	95 70-118	1306	44 28-58
5.75	1:03:15	2:13	8:51	100 94-102	885	38 36-46

Heart

100/123max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

50 (84 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:38	6:36	More
800m	3:22	6:46	More
1km	4:17	6:53	More
Mile	7:26	7:26	More
5k	31:12	10:03	More
5 miles	54:59	11:00	More

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