Tue 15th May 2018 at 6:00pm by Nellers

Cross > Rowing - Indoor

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Time
1:03:40
Miles
8.39
Min/mi
7:35
Cals
726
Cadence
90
BPM
145
%MHR
80
B/mi
1099
Asc(m)
42
Surface
Road

Notes & Comments

3k warm up
10 x 500m/ 90 second recovery
3k warm down

Split Summary
===
1) 0.04km - 13:16(6:18:30/km) 141/150bpm 151cal 0.16/13.1kmph
2) 0km - 1:41(/km) 109/132bpm 8cal
3) 0.87km - 34:52(40:15/km) 153/172bpm 420cal 1.49/14.11kmph
4) 0.08km - 13:50(3:02:43/km) 147/154bpm 147cal 0.33/7.73kmph

13:16 1:41 34:52 13:50

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	25:47	25:47	1:43:10	137 87-166	14133	102 30-246
0.50	45:39	19:51	1:19:26	154 136-171	12232	80 30-198
0.61	1:03:40	18:01	2:48:06	143 114-171	24038	90 60-122

Heart

145/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

90 (246 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	13:01	52:21	More
800m	31:05	1:02:33	More

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