Thu 6th Dec 2018 at 3:00pm by neufalabonk

Cross > Rowing - Indoor

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Time
30:00
Miles
4.54
Min/mi
6:36
Cals
474
Watts
192
Cadence
48
BPM
146
%MHR
83.2
B/mi
968
Surface
Road

Notes & Comments

Split Summary
===
1) 4.54m - 30:00(6:36/m) 474cal

30:00

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.13	54	54	7:15	92 78-108	667	45 26-50	141 54-173
0.25	1:46	51	6:51	124 111-128	849	47 40-50	169 161-176
0.38	2:37	51	6:48	131 128-132	891	45 44-48	165 157-174
0.50	3:29	52	6:58	132 130-134	921	45 42-46	158 150-169
0.63	4:21	52	6:59	130 129-132	907	44 44-46	162 148-182
0.75	5:12	50	6:44	135 132-137	908	46 44-46	176 168-182
0.88	6:01	49	6:35	140 137-141	922	45 44-46	187 177-204
1.00	6:51	49	6:36	142 141-144	936	46 44-48	183 174-204
1.13	7:39	49	6:31	145 144-147	944	45 44-46	192 173-204
1.25	8:27	47	6:18	150 148-151	946	47 44-48	220 212-226
1.38	9:14	47	6:17	152 151-152	956	48 46-50	208 199-220
1.50	10:03	49	6:33	152 152-152	995	46 44-50	199 181-214
1.63	10:52	49	6:33	150 148-152	983	48 46-48	183 172-194
1.75	11:40	48	6:25	149 148-150	957	47 46-48	202 192-208
1.88	12:30	49	6:34	150 150-150	984	47 46-48	194 184-202
2.00	13:18	48	6:25	150 150-152	961	48 46-48	204 196-214
2.13	14:04	47	6:13	153 152-153	951	48 46-50	216 204-231
2.25	14:50	46	6:08	155 154-156	951	50 48-54	239 216-259
2.38	15:53	1:03	8:22	149 145-156	1247	51 46-94	172 32-245
2.50	16:42	49	6:33	146 144-148	956	47 46-50	191 176-209
2.63	17:31	49	6:30	150 149-151	976	47 46-48	200 192-206
2.75	18:19	48	6:25	151 150-152	970	48 46-48	197 167-234
2.88	19:09	50	6:40	151 148-152	1007	48 46-50	181 168-190
3.00	20:02	53	7:02	145 144-148	1021	51 46-112	183 92-199
3.13	20:53	51	6:46	148 144-149	1002	47 46-48	179 169-195
3.25	21:40	47	6:16	151 149-154	947	49 46-50	216 177-236
3.38	22:28	49	6:30	156 155-156	1013	48 46-50	198 162-236
3.50	23:18	49	6:34	153 153-155	1005	48 46-50	188 166-228
3.63	24:05	48	6:20	154 154-155	976	50 48-52	212 167-223
3.75	24:56	51	6:46	154 153-156	1042	48 48-48	167 155-175
3.88	25:47	51	6:46	152 149-153	1028	47 46-48	173 166-183
4.00	26:34	48	6:21	150 149-152	953	50 46-52	216 169-242
4.13	27:21	47	6:16	157 153-160	984	51 48-52	216 169-245
4.25	28:11	50	6:38	158 157-160	1048	48 46-50	181 172-190
4.38	29:00	49	6:34	156 155-157	1024	49 46-50	190 176-208
4.50	29:45	45	5:57	158 155-161	940	51 48-52	255 218-267
4.53	29:56	11	5:50	162 162-163	944	53 52-54	272 262-282

Heart

146/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

192W (282 max)

Power Graph

Power Bands

Cadence

48 (112 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:31	6:07	More
800m	3:08	6:17	More
1km	3:55	6:18	More
Mile	6:23	6:23	More
5k	20:23	6:34	More

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Training Effect
Average Cadence