Wed 10th Jan 2018 at 5:00pm by Oranj

Cross > Rowing - Indoor

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Time
36:15
Miles
5.60
Min/mi
6:28
Watts
201
Cadence
45
BPM
139
%MHR
82.8
B/mi
901
Asc(m)
42
Surface
Road

Notes & Comments

Done as 4min on /1min off

===
1) 1.24km - 5:00(4:01/km) 121/134bpm 22/29rpm 201/231W 14.9/15.67kmph
2) 1.25km - 4:59(4:00/km) 135/141bpm 22/27rpm 202/237W 14.97/15.79kmph
3) 0km - (1:23/km) 130/130bpm 22/27rpm 202/237W 13.85/13.85kmph
4) 1.24km - 5:00(4:01/km) 139/145bpm 22/26rpm 202/234W 14.95/15.73kmph
5) 1.24km - 4:59(4:01/km) 141/147bpm 22/27rpm 201/238W 14.92/15.82kmph
6) 1.24km - 5:00(4:01/km) 143/149bpm 22/28rpm 201/244W 14.92/15.96kmph
7) 0km - 1(2:47/km) 134/134bpm 22/28rpm 201/244W 13.93/13.93kmph
8) 1.24km - 4:59(4:02/km) 145/152bpm 23/142rpm 199/241W 14.86/15.89kmph
9) 1.25km - 5:00(4:00/km) 147/153bpm 23/29rpm 206/247W 15.06/16.03kmph
10) 0.29km - 1:15(4:19/km) 138/140bpm 21/22rpm 178/183W 14.37/14.51kmph

5:00 4:59 5:00 4:59 5:00 1 4:59 5:00 1:15

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	1:36	1:36	6:23	106 67-123	677	45 44-46	214 183-227
0.50	3:11	1:35	6:20	128 123-132	811	45 44-46	212 209-215
0.75	4:52	1:41	6:42	130 123-134	872	42 38-46	181 130-215
1.00	6:27	1:35	6:20	130 122-136	824	44 40-50	211 163-226
1.25	8:01	1:35	6:19	138 136-140	873	45 44-46	212 207-216
1.50	9:41	1:39	6:37	138 132-140	912	43 40-46	189 154-214
1.75	11:17	1:36	6:24	134 128-140	857	44 40-48	207 155-227
2.00	12:51	1:35	6:20	142 140-144	898	45 44-46	214 213-216
2.25	14:30	1:39	6:36	142 134-144	936	44 38-46	189 118-217
2.50	16:07	1:36	6:26	135 129-142	868	44 40-50	203 155-230
2.75	17:41	1:34	6:18	144 142-146	907	46 44-46	216 213-218
3.00	19:21	1:40	6:38	146 142-147	969	45 40-46	194 110-217
3.25	20:58	1:38	6:31	136 130-143	885	44 38-52	192 137-238
3.50	22:33	1:35	6:19	146 144-148	922	46 44-46	216 213-218
3.75	24:11	1:38	6:31	148 146-149	964	45 38-46	203 101-218
4.00	25:50	1:39	6:37	138 133-144	914	43 38-48	183 114-231
4.25	27:25	1:35	6:19	147 144-150	928	46 46-46	216 213-219
4.50	29:00	1:35	6:19	150 150-151	948	46 46-46	214 212-216
4.75	30:42	1:42	6:50	140 133-150	956	48 38-138	172 99-233
5.00	32:17	1:35	6:20	149 144-152	943	46 46-46	216 214-221
5.25	33:51	1:34	6:18	152 152-153	957	47 46-48	215 210-217
5.50	35:34	1:43	6:51	143 138-152	979	43 42-48	170 129-206
5.59	36:11	37	6:51	137 137-138	939	44 42-44	178 174-182

Heart

139/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

201W (238 max)

Power Graph

Power Bands

Cadence

45 (138 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:33	6:13	More
800m	3:07	6:16	More
1km	3:54	6:17	More
Mile	6:23	6:23	More
5k	20:02	6:27	More
5 miles	32:15	6:27	More

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