-
Time
32:10
-
Miles
4.40
-
Min/mi
7:19
-
Cals
449
-
Watts
175
-
Cadence
51
-
BPM
133
-
%MHR
77.5
-
B/mi
969
-
Surface
Road
Notes & Comments
3x 2000m row, 4min recovery
Hard work. Reasonably consistent pace, which is nice, but 8 minutes seems to be a very long time.
1) 1.24m - 8:08(6:33/m) 130cal
2) 0.36m - 4:00(11:01/m) 29cal
3) 1.24m - 8:00(6:26/m) 133cal
4) 0.3m - 4:00(13:08/m) 25cal
5) 1.24m - 8:02(6:28/m) 132cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
47 |
47 |
6:19 |
98 77-114 |
619 |
51 50-52 |
201 137-213 |
0.25 |
1:36 |
48 |
6:28 |
123 113-127 |
795 |
50 48-52 |
203 198-208 |
0.38 |
2:24 |
49 |
6:28 |
130 123-134 |
841 |
51 50-52 |
203 195-208 |
0.50 |
3:13 |
49 |
6:28 |
135 133-136 |
873 |
50 48-52 |
195 188-202 |
0.63 |
4:02 |
49 |
6:32 |
140 131-152 |
915 |
48 46-50 |
188 180-194 |
0.75 |
4:52 |
50 |
6:38 |
133 131-135 |
883 |
48 46-50 |
182 176-189 |
0.88 |
5:43 |
51 |
6:50 |
134 132-135 |
916 |
48 46-50 |
174 168-184 |
1.00 |
6:33 |
50 |
6:37 |
137 133-146 |
906 |
50 48-52 |
182 175-188 |
1.13 |
7:22 |
50 |
6:38 |
135 131-136 |
896 |
51 48-52 |
184 170-198 |
1.25 |
8:13 |
51 |
6:44 |
137 128-141 |
923 |
50 48-52 |
185 13-212 |
1.38 |
9:21 |
1:08 |
9:04 |
104 97-126 |
943 |
50 50-50 |
45 6-69 |
1.50 |
10:24 |
1:03 |
8:23 |
101 93-107 |
847 |
50 50-50 |
72 43-98 |
1.63 |
12:17 |
1:54 |
15:09 |
99 95-107 |
1499 |
51 50-54 |
106 64-191 |
1.75 |
13:06 |
49 |
6:32 |
119 108-129 |
777 |
51 50-54 |
196 191-200 |
1.88 |
13:55 |
48 |
6:26 |
134 129-138 |
862 |
51 50-54 |
198 188-211 |
2.00 |
14:44 |
49 |
6:34 |
140 139-142 |
920 |
49 46-50 |
195 189-204 |
2.13 |
15:32 |
48 |
6:25 |
145 142-147 |
929 |
50 48-52 |
202 193-212 |
2.25 |
16:20 |
48 |
6:26 |
146 145-147 |
940 |
50 48-52 |
201 189-211 |
2.38 |
17:09 |
49 |
6:28 |
145 143-146 |
938 |
50 48-52 |
194 184-207 |
2.50 |
17:57 |
48 |
6:27 |
148 146-149 |
954 |
50 48-54 |
197 185-209 |
2.63 |
18:45 |
48 |
6:24 |
149 147-151 |
955 |
52 50-58 |
199 190-204 |
2.75 |
19:33 |
47 |
6:18 |
149 148-152 |
940 |
54 52-56 |
212 193-224 |
2.88 |
20:26 |
53 |
7:07 |
143 112-155 |
1018 |
55 54-56 |
165 18-239 |
3.00 |
21:24 |
58 |
7:41 |
105 97-111 |
807 |
54 54-54 |
56 25-77 |
3.13 |
22:24 |
1:01 |
8:05 |
102 100-104 |
824 |
54 54-54 |
75 30-101 |
3.25 |
24:47 |
2:23 |
19:05 |
115 105-125 |
2195 |
51 48-54 |
183 102-200 |
3.38 |
25:39 |
52 |
6:57 |
134 126-139 |
931 |
50 48-52 |
193 189-200 |
3.50 |
26:30 |
51 |
6:44 |
140 139-141 |
944 |
49 48-52 |
184 174-192 |
3.63 |
27:19 |
49 |
6:32 |
142 139-144 |
929 |
51 50-52 |
188 179-200 |
3.75 |
28:08 |
49 |
6:35 |
144 142-145 |
947 |
49 46-52 |
187 179-194 |
3.88 |
28:57 |
49 |
6:28 |
147 145-151 |
951 |
51 48-54 |
197 183-207 |
4.00 |
29:46 |
49 |
6:30 |
150 149-151 |
976 |
52 48-54 |
200 194-207 |
4.13 |
30:34 |
49 |
6:28 |
153 151-153 |
991 |
54 50-56 |
195 186-201 |
4.25 |
31:21 |
47 |
6:17 |
154 152-157 |
966 |
55 54-56 |
209 196-233 |
4.38 |
32:03 |
42 |
5:35 |
159 157-161 |
887 |
59 58-60 |
247 230-271 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:28 |
5:55 |
More |
800m |
3:05 |
6:12 |
More |
1km |
3:53 |
6:15 |
More |
Mile |
6:22 |
6:22 |
More |
5k |
22:16 |
7:10 |
More |
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