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Fri 14th Mar 2025 at 11:12am by Nellers
Cross > Row Indoor SS
-
Time
50:18
-
Miles
6.90
-
Min/mi
7:17
-
Pacing
0%
-
Cals
675
-
Watts
172
-
Cadence
42
-
BPM
143
-
%MHR
79.2
-
B/mi
1039
-
Surface
Indoor
Notes & Comments
UT1: 3 x 10 min @ r20-22/ 2 min rest (+u&wd)
1) 0.5km - 2:19(4:37/km) 119/129bpm [550b/km] 25cal 18/21rpm 138/178W
2) 0.5km - 2:04(4:07/km) 135/142bpm [557b/km] 28cal 21/26rpm 181/225W
3) 0.5km - 1:58(3:55/km) 148/153bpm [580b/km] 29cal 25/34rpm 225/315W
4) 0.5km - 2:11(4:23/km) 143/152bpm [626b/km] 31cal 22/38rpm 170/413W
5) 0.5km - 2:43(5:26/km) 134/149bpm [728b/km] 35cal 19/23rpm 141/197W
6) 0.5km - 2:05(4:10/km) 146/148bpm [609b/km] 30cal 21/22rpm 179/184W
7) 0.5km - 2:05(4:09/km) 148/150bpm [615b/km] 30cal 21/22rpm 178/187W
8) 0.5km - 2:08(4:15/km) 149/151bpm [634b/km] 31cal 20/22rpm 173/182W
9) 0.5km - 2:06(4:11/km) 149/150bpm [624b/km] 31cal 21/22rpm 175/183W
10) 0.5km - 3:09(6:19/km) 135/149bpm [852b/km] 39cal 21/23rpm 175/201W
11) 0.5km - 2:05(4:09/km) 146/148bpm [606b/km] 30cal 21/23rpm 179/186W
12) 0.5km - 2:06(4:12/km) 149/150bpm [627b/km] 30cal 21/23rpm 176/183W
13) 0.5km - 2:05(4:10/km) 150/152bpm [625b/km] 30cal 21/22rpm 178/186W
14) 0.5km - 2:06(4:11/km) 151/152bpm [632b/km] 31cal 21/22rpm 179/187W
15) 0.5km - 3:11(6:21/km) 137/151bpm [870b/km] 36cal 21/23rpm 178/200W
16) 0.5km - 2:05(4:09/km) 145/149bpm [602b/km] 29cal 21/22rpm 180/189W
17) 0.5km - 2:06(4:12/km) 150/151bpm [629b/km] 30cal 21/22rpm 178/186W
18) 0.5km - 2:05(4:11/km) 150/151bpm [627b/km] 30cal 21/22rpm 179/185W
19) 0.5km - 2:04(4:09/km) 151/152bpm [626b/km] 30cal 21/22rpm 181/190W
20) 0.5km - 2:27(4:53/km) 145/151bpm [709b/km] 33cal 20/22rpm 179/188W
21) 0.5km - 2:18(4:37/km) 134/137bpm [619b/km] 24cal 18/21rpm 133/182W
22) 0.5km - 2:16(4:32/km) 137/139bpm [620b/km] 26cal 18/19rpm 139/147W
23) 0.1km - 38(6:35/km) 138/139bpm [908b/km] 7cal 17/18rpm 138/139W
2:19 2:04 1:58 2:11 2:43 2:05 2:05 2:08 2:06 3:09 2:05 2:06 2:05 2:06 3:11 2:05 2:06 2:05 2:04 2:27 2:18 2:16 38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.25 |
1:52 |
1:52 |
7:27 |
117 85-129 |
872 |
36 26-40 |
140 104-152 |
0.50 |
3:34 |
1:42 |
6:48 |
131 127-136 |
892 |
40 36-46 |
168 144-192 |
0.75 |
5:11 |
1:37 |
6:26 |
142 136-147 |
915 |
47 42-54 |
203 185-243 |
1.00 |
6:51 |
1:41 |
6:43 |
149 143-153 |
1001 |
49 36-68 |
195 100-315 |
1.25 |
8:34 |
1:43 |
6:52 |
142 137-149 |
976 |
46 36-76 |
188 101-413 |
1.50 |
10:52 |
2:18 |
9:12 |
133 120-149 |
1223 |
39 36-44 |
135 98-197 |
1.75 |
12:32 |
1:40 |
6:40 |
144 139-147 |
961 |
43 42-46 |
181 170-197 |
2.00 |
14:13 |
1:40 |
6:41 |
148 146-150 |
990 |
42 40-44 |
180 175-187 |
2.25 |
15:54 |
1:41 |
6:43 |
149 147-151 |
1002 |
42 40-44 |
176 170-182 |
2.50 |
17:36 |
1:42 |
6:49 |
148 147-150 |
1010 |
41 40-44 |
171 164-177 |
2.75 |
19:18 |
1:42 |
6:48 |
149 147-150 |
1014 |
42 40-44 |
176 168-183 |
3.00 |
22:01 |
2:43 |
10:52 |
136 124-149 |
1478 |
42 42-44 |
173 166-179 |
3.25 |
23:44 |
1:43 |
6:50 |
141 132-147 |
964 |
43 42-46 |
179 100-201 |
3.50 |
25:23 |
1:40 |
6:38 |
147 146-149 |
976 |
43 42-46 |
179 174-184 |
3.75 |
27:05 |
1:42 |
6:46 |
149 148-150 |
1009 |
43 42-44 |
175 168-180 |
4.00 |
28:46 |
1:41 |
6:43 |
150 149-152 |
1008 |
43 42-44 |
178 172-186 |
4.25 |
30:26 |
1:41 |
6:42 |
151 150-152 |
1013 |
42 40-44 |
178 172-183 |
4.50 |
32:09 |
1:42 |
6:49 |
150 149-151 |
1023 |
42 40-44 |
177 171-187 |
4.75 |
34:53 |
2:44 |
10:57 |
133 125-149 |
1456 |
42 42-46 |
179 174-200 |
5.00 |
36:34 |
1:41 |
6:45 |
147 143-149 |
992 |
43 42-44 |
179 175-187 |
5.25 |
38:15 |
1:41 |
6:45 |
150 148-151 |
1013 |
43 42-44 |
179 172-186 |
5.50 |
39:56 |
1:40 |
6:41 |
150 149-151 |
1003 |
42 40-44 |
179 174-185 |
5.75 |
41:36 |
1:41 |
6:42 |
150 148-151 |
1006 |
43 42-44 |
181 175-190 |
6.00 |
43:17 |
1:41 |
6:42 |
150 149-152 |
1006 |
42 40-44 |
178 172-187 |
6.25 |
45:21 |
2:04 |
8:16 |
142 133-151 |
1174 |
41 36-44 |
175 130-188 |
6.50 |
47:12 |
1:51 |
7:24 |
134 131-137 |
993 |
36 34-38 |
131 119-140 |
6.75 |
49:02 |
1:50 |
7:19 |
137 135-138 |
1003 |
37 34-38 |
138 130-144 |
6.90 |
50:18 |
1:16 |
8:45 |
138 134-139 |
1207 |
36 34-38 |
139 133-147 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:31 |
6:05 |
More |
800m |
3:09 |
6:19 |
More |
1km |
4:00 |
6:27 |
More |
Mile |
6:40 |
6:40 |
More |
5k |
21:56 |
7:04 |
More |
5 miles |
36:15 |
7:15 |
More |
10k |
45:00 |
7:15 |
More |
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