Sat 26th Jan 2019 at 5:00pm by Oranj

Cross > Rowing - Indoor

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Time
30:07
Miles
4.67
Min/mi
6:27
Cals
464
Watts
202
Cadence
43
BPM
141
%MHR
83.7
B/mi
907
Surface
Road

Notes & Comments

2:00.2. Steady r22

===
1) 1.25km - 5:00(4:00/km) 123/135bpm 21/26rpm 202/228W 14.96/15.6kmph
2) 1.24km - 5:00(4:01/km) 137/141bpm 21/22rpm 200/207W 14.95/15.11kmph
3) 1.25km - 5:00(4:00/km) 141/144bpm 21/22rpm 202/207W 15/15.11kmph
4) 1.25km - 5:00(4:00/km) 144/146bpm 21/22rpm 203/209W 15.01/15.16kmph
5) 1.25km - 5:00(4:00/km) 147/149bpm 22/23rpm 202/224W 15/15.51kmph
6) 1.25km - 5:00(4:00/km) 149/151bpm 22/23rpm 202/207W 14.99/15.11kmph
7) 0.02km - 9(6:20/km) 149/150bpm 30/32rpm 180/194W 14.45/14.78kmph

5:00 5:00 5:00 5:00 5:00 5:00 9

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	48	48	6:25	94 67-111	603	42 20-46	211 154-227
0.25	1:36	48	6:23	121 113-125	773	43 42-44	205 201-208
0.38	2:24	48	6:25	128 126-130	821	42 42-42	201 198-204
0.50	3:13	49	6:29	131 130-132	849	42 42-44	198 195-201
0.63	4:02	49	6:31	131 131-132	853	42 42-42	196 194-200
0.75	4:50	49	6:31	134 133-135	872	42 42-44	198 196-202
0.88	5:39	49	6:29	134 134-134	870	42 42-42	198 195-200
1.00	6:27	48	6:27	135 134-136	871	43 42-44	202 199-204
1.13	7:16	48	6:25	137 136-138	879	43 42-44	203 201-205
1.25	8:04	49	6:28	139 138-139	900	43 42-44	200 197-203
1.38	8:53	48	6:27	139 138-139	897	42 42-42	199 196-201
1.50	9:41	49	6:29	139 138-140	900	43 42-44	201 199-204
1.63	10:29	48	6:24	140 140-140	895	43 42-44	201 199-202
1.75	11:18	49	6:29	140 140-141	907	44 42-44	202 199-204
1.88	12:06	48	6:25	141 141-142	905	43 42-44	201 199-202
2.00	12:54	48	6:25	142 141-142	912	42 42-44	202 201-203
2.13	13:42	48	6:25	142 141-142	911	44 42-44	202 200-205
2.25	14:30	48	6:25	143 143-143	918	44 42-44	204 202-206
2.38	15:18	48	6:25	144 143-144	924	42 42-44	205 203-208
2.50	16:07	49	6:32	144 143-144	941	43 42-44	204 202-207
2.63	16:55	48	6:22	145 144-145	923	43 42-44	204 202-205
2.75	17:44	49	6:31	145 144-145	944	44 42-44	202 199-203
2.88	18:32	48	6:22	145 145-146	922	44 44-44	203 200-205
3.00	19:20	48	6:23	145 145-146	926	44 42-44	200 197-204
3.13	20:08	48	6:25	146 145-146	937	44 42-44	202 199-208
3.25	20:56	48	6:27	147 146-147	948	44 44-44	206 203-212
3.38	21:44	48	6:25	147 147-148	944	44 44-44	203 201-204
3.50	22:33	49	6:29	147 147-148	952	44 44-44	201 197-203
3.63	23:22	49	6:34	148 147-148	972	44 44-44	201 199-204
3.75	24:09	47	6:16	148 148-148	928	44 42-44	201 200-204
3.88	24:58	49	6:28	148 148-149	958	44 44-44	203 201-205
4.00	25:46	48	6:25	148 148-149	950	44 44-44	202 201-204
4.13	26:34	49	6:29	149 148-149	966	44 44-44	202 200-203
4.25	27:23	49	6:32	150 149-150	981	44 44-44	201 200-203
4.38	28:12	48	6:25	150 149-150	963	44 44-46	203 201-205
4.50	28:59	48	6:22	150 150-151	954	44 44-46	203 201-205
4.63	29:48	49	6:30	150 150-150	976	44 44-46	201 199-203
4.67	30:05	17	6:35	149 149-150	981	49 44-60	193 182-200

Heart

141/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

202W (227 max)

Power Graph

Power Bands

Cadence

43 (60 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:34	6:19	More
800m	3:10	6:23	More
1km	3:58	6:24	More
Mile	6:24	6:24	More
5k	19:59	6:26	More

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