Tue 13th Aug 2019 at 6:00am by Oranj
Cross > Rowing - Indoor
-
Time
30:44
-
Miles
4.67
-
Min/mi
6:35
-
Cals
418
-
Watts
219
-
Cadence
47
-
BPM
133
-
%MHR
79.3
-
B/mi
877
-
Surface
Road
Notes & Comments
c2ctc intervals 831m(2:00) 318m(2:00), 831m(2:00), 318m = 8:39.3, av 1:53.0.
===
1) 1.5km - 6:01(4:01/km) 125/134bpm 21/27rpm 199/220W 14.86/15.42kmph
2) 0.2km - 1:00(5:00/km) 121/132bpm 22/22rpm 201/201W 12.34/14.95kmph
3) 0.83km - 3:10(3:48/km) 140/150bpm 24/32rpm 236/260W 15.71/16.29kmph
4) 0km - (1:23/km) 149/149bpm 24/32rpm 236/260W 15.13/15.13kmph
5) 0.43km - 1:59(4:40/km) 124/150bpm 25/25rpm 237/237W 12.97/15.13kmph
6) 0km - 1(2:47/km) 112/112bpm 25/25rpm 237/237W
7) 0.31km - 1:11(3:50/km) 132/146bpm 26/32rpm 249/268W 15.96/16.47kmph
8) 0.46km - 2:00(4:23/km) 128/148bpm 26/26rpm 248/248W 13.63/16.04kmph
9) 0.83km - 3:10(3:48/km) 144/153bpm 24/30rpm 238/244W 15.75/15.97kmph
10) 0.45km - 1:59(4:29/km) 129/152bpm 27/27rpm 226/226W 13.42/15.55kmph
11) 0.31km - 1:12(3:49/km) 137/151bpm 27/28rpm 258/273W 16.02/16.57kmph
12) 0.22km - 1:00(4:34/km) 140/152bpm 28/28rpm 251/251W 13.21/16.11kmph
13) 1.98km - 8:03(4:04/km) 137/141bpm 22/23rpm 196/205W 14.83/15.06kmph
6:01 1:00 3:10 1:59 1 1:11 2:00 3:10 1:59 1:12 1:00 8:03
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
49 |
49 |
6:35 |
96 73-114 |
631 |
41 20-44 |
197 147-207 |
0.25 |
1:38 |
49 |
6:29 |
122 115-125 |
791 |
42 42-44 |
198 196-200 |
0.38 |
2:26 |
48 |
6:25 |
128 126-129 |
822 |
42 42-44 |
199 197-202 |
0.50 |
3:15 |
49 |
6:31 |
130 129-131 |
847 |
42 42-44 |
198 196-203 |
0.63 |
4:03 |
48 |
6:25 |
132 131-133 |
847 |
44 42-46 |
203 198-219 |
0.75 |
4:52 |
49 |
6:32 |
133 133-134 |
869 |
44 42-44 |
200 197-203 |
0.88 |
5:40 |
48 |
6:24 |
133 133-134 |
851 |
42 42-44 |
198 197-200 |
1.00 |
6:35 |
55 |
7:19 |
128 120-133 |
937 |
44 44-44 |
201 199-202 |
1.13 |
7:27 |
52 |
6:54 |
117 110-129 |
807 |
44 20-56 |
216 189-245 |
1.25 |
8:13 |
46 |
6:09 |
137 131-143 |
844 |
48 48-48 |
236 234-237 |
1.38 |
8:59 |
46 |
6:08 |
145 144-147 |
889 |
48 48-48 |
237 236-239 |
1.50 |
9:45 |
46 |
6:08 |
148 147-149 |
907 |
49 48-50 |
237 236-239 |
1.63 |
10:36 |
51 |
6:51 |
145 134-149 |
993 |
50 48-50 |
237 236-239 |
1.75 |
11:31 |
55 |
7:22 |
122 114-132 |
898 |
50 50-50 |
237 237-237 |
1.88 |
12:25 |
53 |
7:07 |
113 111-120 |
804 |
48 22-58 |
237 201-259 |
2.00 |
13:09 |
45 |
5:57 |
134 124-143 |
796 |
51 50-52 |
251 248-257 |
2.13 |
14:01 |
52 |
6:53 |
141 132-147 |
970 |
52 52-52 |
248 248-250 |
2.25 |
14:55 |
54 |
7:10 |
124 119-130 |
888 |
52 52-52 |
248 248-248 |
2.38 |
15:44 |
49 |
6:35 |
119 115-127 |
784 |
47 20-52 |
238 198-248 |
2.50 |
16:31 |
47 |
6:12 |
139 130-144 |
863 |
49 48-50 |
237 236-239 |
2.63 |
17:16 |
45 |
6:01 |
149 145-151 |
896 |
50 48-50 |
241 239-244 |
2.75 |
18:02 |
46 |
6:10 |
152 152-153 |
938 |
50 50-50 |
240 239-241 |
2.88 |
18:53 |
51 |
6:45 |
150 142-153 |
1013 |
52 50-54 |
232 226-240 |
3.00 |
19:46 |
53 |
7:04 |
130 123-139 |
920 |
54 54-54 |
226 226-226 |
3.13 |
20:37 |
52 |
6:54 |
118 117-122 |
814 |
50 10-54 |
233 226-273 |
3.25 |
21:23 |
46 |
6:05 |
136 121-146 |
828 |
53 52-54 |
258 255-268 |
3.38 |
22:15 |
52 |
6:56 |
148 139-151 |
1026 |
55 54-56 |
252 251-256 |
3.50 |
23:07 |
52 |
6:54 |
129 127-137 |
889 |
47 32-56 |
221 184-251 |
3.63 |
23:56 |
49 |
6:31 |
130 128-132 |
846 |
44 44-44 |
196 192-201 |
3.75 |
24:46 |
50 |
6:41 |
135 133-136 |
902 |
44 44-44 |
196 195-197 |
3.88 |
25:34 |
48 |
6:23 |
137 137-138 |
875 |
44 44-44 |
195 194-197 |
4.00 |
26:22 |
49 |
6:28 |
138 137-140 |
894 |
44 44-44 |
197 195-197 |
4.13 |
27:11 |
49 |
6:29 |
139 139-139 |
902 |
44 44-44 |
196 194-198 |
4.25 |
27:59 |
49 |
6:29 |
139 139-140 |
901 |
44 44-44 |
196 195-198 |
4.38 |
28:48 |
49 |
6:29 |
139 139-140 |
901 |
44 44-44 |
198 195-200 |
4.50 |
29:36 |
48 |
6:27 |
140 139-140 |
903 |
44 44-44 |
197 195-199 |
4.63 |
30:25 |
49 |
6:31 |
140 140-141 |
912 |
44 44-44 |
197 195-200 |
4.67 |
30:46 |
21 |
7:08 |
140 140-140 |
998 |
44 44-44 |
193 190-195 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:30 |
6:02 |
More |
800m |
3:02 |
6:06 |
More |
1km |
3:54 |
6:16 |
More |
Mile |
6:24 |
6:24 |
More |
5k |
20:23 |
6:34 |
More |
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