Thu 28th Dec 2017 at 7:00am by Oranj
Cross > Rowing - Indoor
-
Time
35:42
-
Miles
4.98
-
Min/mi
7:10
-
Watts
230
-
Cadence
58
-
BPM
130
-
%MHR
77.5
-
B/mi
933
-
Asc(m)
42
-
Surface
Road
Notes & Comments
inc. C2CTC intervals
===
1) 2km - 7:56(3:58/km) 126/138bpm 22/24rpm 207/223W 15.08/15.48kmph
2) 0.02km - 1:00(55:47/km) 116/137bpm 24/24rpm 187/187W 14.61/14.61kmph
3) 0.02km - (14/km) 116/137bpm 24/24rpm 187/187W 14.61/14.61kmph
4) 0km - (4:10/km) 97/97bpm 24/24rpm 187/187W
5) 0.15km - 1:01(6:35/km) 128/143bpm 29/29rpm 264/264W 12.58/16.39kmph
6) 0.53km - 1:59(3:45/km) 137/147bpm 25/35rpm 247/273W 15.97/16.57kmph
7) 0.38km - 2:00(5:17/km) 122/148bpm 26/26rpm 243/243W 12.93/15.93kmph
8) 0.8km - 3:01(3:46/km) 142/151bpm 25/30rpm 244/260W 15.88/16.3kmph
9) 0.36km - 2:00(5:34/km) 123/151bpm 26/26rpm 242/242W 12.55/15.78kmph
10) 0.28km - 1:00(3:36/km) 135/150bpm 28/30rpm 278/285W 16.37/16.8kmph
11) 0.34km - 2:01(5:52/km) 125/150bpm 105/105rpm 181/181W 13.09/14.87kmph
12) 0.54km - 2:00(3:44/km) 143/154bpm 26/28rpm 252/272W 15.99/16.55kmph
13) 0.32km - 2:00(6:19/km) 123/153bpm 26/26rpm 250/250W 12.86/16.1kmph
14) 0.8km - 3:01(3:47/km) 146/155bpm 25/30rpm 247/273W 15.9/16.57kmph
15) 0.32km - 2:00(6:14/km) 122/154bpm 29/29rpm 251/251W 11.85/16.12kmph
16) 0.92km - 3:44(4:05/km) 131/141bpm 21/23rpm 200/236W 14.93/15.78kmph
7:56 1:00 1:01 1:59 2:00 3:01 2:00 1:00 2:01 2:00 2:00 3:01 2:00 3:44
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
| 0.25 |
1:37 |
1:37 |
6:26 |
108 77-123 |
695 |
43 18-46 |
205 118-222 |
| 0.50 |
3:13 |
1:36 |
6:24 |
126 124-128 |
807 |
44 44-46 |
206 202-208 |
| 0.75 |
4:48 |
1:35 |
6:21 |
130 128-131 |
826 |
44 44-46 |
209 206-211 |
| 1.00 |
6:24 |
1:36 |
6:26 |
133 131-134 |
855 |
44 44-44 |
209 206-212 |
| 1.25 |
8:05 |
1:41 |
6:43 |
136 134-137 |
914 |
45 44-48 |
206 187-211 |
| 1.50 |
10:47 |
2:42 |
10:47 |
121 97-142 |
1305 |
54 34-70 |
244 165-302 |
| 1.75 |
12:20 |
1:33 |
6:13 |
133 115-145 |
827 |
49 24-58 |
248 219-264 |
| 2.00 |
14:20 |
2:00 |
8:00 |
130 113-147 |
1040 |
52 50-52 |
244 243-250 |
| 2.25 |
15:57 |
1:37 |
6:27 |
125 114-142 |
807 |
49 22-54 |
244 239-255 |
| 2.50 |
17:27 |
1:30 |
6:00 |
148 144-150 |
889 |
50 48-50 |
245 242-247 |
| 2.75 |
19:35 |
2:07 |
8:29 |
130 114-150 |
1104 |
52 50-52 |
242 242-248 |
| 3.00 |
21:35 |
2:01 |
8:03 |
133 112-150 |
1071 |
104 20-210 |
241 181-284 |
| 3.25 |
23:20 |
1:44 |
6:58 |
119 114-132 |
828 |
175 42-210 |
199 181-272 |
| 3.50 |
24:50 |
1:30 |
5:59 |
147 135-152 |
880 |
52 50-52 |
251 247-255 |
| 3.75 |
27:08 |
2:19 |
9:14 |
124 112-153 |
1145 |
50 20-54 |
251 247-273 |
| 4.00 |
28:41 |
1:33 |
6:11 |
144 129-152 |
890 |
50 48-50 |
247 244-249 |
| 4.25 |
30:40 |
1:59 |
7:56 |
149 119-154 |
1181 |
54 50-58 |
248 244-251 |
| 4.50 |
32:33 |
1:53 |
7:33 |
113 109-117 |
853 |
51 26-58 |
231 181-251 |
| 4.75 |
34:11 |
1:38 |
6:31 |
129 118-137 |
840 |
44 44-44 |
202 200-204 |
| 4.98 |
35:41 |
1:30 |
6:29 |
139 137-140 |
902 |
44 44-44 |
202 190-206 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
1:28 |
5:53 |
More |
| 800m |
3:00 |
6:01 |
More |
| 1km |
3:54 |
6:17 |
More |
| Mile |
6:22 |
6:22 |
More |
| 5k |
22:17 |
7:10 |
More |
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