Thu 11th Jun 2020 at 10:00am by Cats Whiskers

Cross > Row Indoor SS

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Time
41:23
Miles
4.97
Min/mi
8:20
Cals
428
Watts
101
Cadence
41
Surface
Road

Notes & Comments

A "back to basics" row today. First 1000m and final 2000m unstrapped. Reacquainted myself with the power curve in the final 3000m and then adjusted the damper setting to get a much more even curve. Lots of bad habits have crept in since the start of the year and I need to iron some of these out before trying to build volume/pace.

Split Summary
===
1) 4.97m - 41:23(8:19/m) 428cal

41:23

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Power Watts Watts
0.25	2:16	2:16	9:02	35 32-42	72 21-91
0.50	4:20	2:04	8:17	36 34-38	96 91-101
0.75	6:35	2:15	9:00	46 36-186	97 12-108
1.00	8:36	2:01	8:03	39 36-42	102 95-108
1.25	10:43	2:07	8:30	41 38-50	99 53-105
1.50	12:50	2:07	8:27	43 40-110	101 23-108
1.75	14:50	2:00	8:00	43 40-46	103 97-109
2.00	16:51	2:02	8:06	43 32-46	102 87-106
2.25	18:50	1:59	7:55	42 36-46	108 95-115
2.50	20:50	2:00	7:59	43 40-46	105 100-110
2.75	22:50	2:01	8:03	42 20-48	104 67-113
3.00	25:00	2:10	8:40	52 36-478	102 35-114
3.25	27:00	1:59	7:58	42 40-46	106 98-115
3.50	29:08	2:08	8:33	39 36-48	98 25-113
3.75	31:25	2:17	9:08	41 18-98	101 15-115
4.00	33:28	2:03	8:13	38 18-46	96 36-108
4.25	35:28	2:00	8:00	38 24-44	105 81-112
4.50	37:28	2:00	7:59	40 20-44	108 69-114
4.75	39:28	2:00	8:01	41 28-50	105 88-114
4.96	41:18	1:50	8:35	41 38-48	102 39-115

Power

101W (115 max)

Power Graph

Power Bands

Cadence

41 (478 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:56	7:49	More
800m	3:56	7:56	More
1km	4:56	7:56	More
Mile	7:58	7:58	More
5k	25:29	8:12	More

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