Wed 2nd May 2018 at 6:00pm by Nellers

Cross > Rowing - Indoor

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Time
1:05:10
Miles
7.08
Min/mi
9:12
Cals
682
Cadence
84
BPM
144
%MHR
79.7
B/mi
1327
Asc(m)
42
Surface
Road

Notes & Comments

3000m warm up

3 x 250m with 60 second recovery

12 x 250m with 90 second recovery

3000m warm down

11.4k

Split Summary
===
1) 0.02km - 13:42(9:57:15/km) 130/146bpm 132cal 0.1/6.89kmph
2) 0km - 2:10(/km) 107/141bpm 10cal
3) 0.88km - 33:46(38:30/km) 151/172bpm 398cal 1.56/10.18kmph
4) 0.01km - 1:15(2:18:56/km) 143/168bpm 11cal 0.43/6.01kmph
5) 0.07km - 14:17(3:39:19/km) 144/150bpm 131cal 0.27/14.78kmph

13:42 2:10 33:46 1:15 14:17

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	32:05	32:05	2:08:19	139 79-168	17836	81 30-122
0.50	46:24	14:19	57:16	153 134-170	8761	90 30-124
0.61	1:05:10	18:46	2:58:32	148 125-170	26423	77 34-118

Heart

144/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

84 (124 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	12:19	49:32	More
800m	30:48	1:01:58	More

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