Sun 12th Jan 2020 at 4:00pm by Cats Whiskers
Cross > Rowing - Indoor
-
Time
28:25
-
Miles
3.61
-
Min/mi
7:52
-
Cals
341
-
Watts
135
-
Cadence
49
-
Surface
Road
Notes & Comments
PP W16D3. Session was supposed to be 5 x 1500m with 3 min recoveries. Aimed for 2:10/500 and was pleased to sustain this off a relatively low s/r. I was already thinking 5 reps might be unwise after having a few easier weeks recently, but then decided to pull out a few metres into rep 4 because my right calf felt tight and twangy. Hoping it's just tight from dancing on Friday but decided to play it safe rather than push it at this stage.
Split Summary
===
1) 0.93m - 6:29(6:57/m) 92cal
2) 0.28m - 3:00(10:54/m) 22cal
3) 0.93m - 6:29(6:57/m) 92cal
4) 0.28m - 3:00(10:50/m) 22cal
5) 0.93m - 6:28(6:56/m) 92cal
6) 0.26m - 3:00(11:25/m) 21cal
6:29 3:00 6:29 3:00 6:28 3:00
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
| 0.13 |
54 |
54 |
7:09 |
49 46-54 |
146 62-156 |
| 0.25 |
1:46 |
52 |
6:58 |
50 48-50 |
158 153-164 |
| 0.38 |
2:38 |
52 |
6:58 |
49 48-50 |
158 154-162 |
| 0.50 |
3:30 |
52 |
6:58 |
49 48-50 |
161 157-168 |
| 0.63 |
4:22 |
52 |
6:52 |
48 48-50 |
164 160-170 |
| 0.75 |
5:13 |
51 |
6:51 |
49 48-50 |
165 162-168 |
| 0.88 |
6:05 |
51 |
6:52 |
48 48-50 |
165 160-168 |
| 1.00 |
7:16 |
1:12 |
9:32 |
48 48-48 |
91 29-169 |
| 1.13 |
8:27 |
1:11 |
9:27 |
48 48-48 |
64 58-71 |
| 1.25 |
9:51 |
1:23 |
11:08 |
47 44-48 |
106 22-162 |
| 1.38 |
10:44 |
53 |
7:04 |
47 46-50 |
158 154-162 |
| 1.50 |
11:36 |
52 |
6:56 |
48 46-50 |
160 156-167 |
| 1.63 |
12:27 |
52 |
6:55 |
48 48-50 |
161 158-165 |
| 1.75 |
13:20 |
52 |
6:57 |
49 48-50 |
163 157-167 |
| 1.88 |
14:11 |
52 |
6:53 |
49 46-50 |
165 159-168 |
| 2.00 |
15:03 |
51 |
6:52 |
49 48-50 |
165 160-170 |
| 2.13 |
15:59 |
56 |
7:31 |
50 48-50 |
147 16-171 |
| 2.25 |
16:54 |
56 |
7:24 |
50 50-50 |
50 25-69 |
| 2.38 |
17:50 |
56 |
7:25 |
50 50-50 |
17 17-17 |
| 2.50 |
18:46 |
56 |
7:27 |
50 50-50 |
19 19-19 |
| 2.63 |
19:42 |
56 |
7:29 |
50 50-50 |
40 40-40 |
| 2.75 |
20:38 |
56 |
7:29 |
50 50-50 |
57 57-57 |
| 2.88 |
21:35 |
56 |
7:32 |
50 50-50 |
52 52-52 |
| 3.00 |
22:31 |
57 |
7:33 |
50 50-50 |
52 52-52 |
| 3.13 |
23:28 |
57 |
7:34 |
50 50-50 |
51 51-51 |
| 3.25 |
24:26 |
58 |
7:40 |
50 50-50 |
56 56-56 |
| 3.38 |
25:32 |
1:07 |
8:53 |
50 50-50 |
59 53-65 |
| 3.50 |
25:56 |
23 |
3:08 |
48 44-50 |
115 16-161 |
| 3.63 |
25:56 |
0 |
0 |
47 46-50 |
157 153-162 |
| 3.75 |
25:56 |
0 |
0 |
47 46-48 |
160 157-167 |
| 3.88 |
25:56 |
0 |
0 |
49 48-50 |
162 156-165 |
| 4.00 |
25:56 |
0 |
0 |
49 48-50 |
156 153-162 |
| 4.13 |
25:56 |
0 |
0 |
48 48-50 |
163 157-168 |
| 4.25 |
25:56 |
0 |
0 |
49 48-50 |
167 163-172 |
| 4.38 |
25:56 |
0 |
0 |
52 50-52 |
124 15-173 |
| 4.50 |
26:58 |
1:03 |
8:22 |
52 52-52 |
51 27-72 |
| 4.60 |
28:07 |
1:09 |
11:05 |
52 52-52 |
40 17-60 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| Mile |
5 |
5 |
More |
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