Sun 14th Jun 2020 at 4:00pm by Cats Whiskers

Cross > Row Indoor Gen

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Time
21:01
Miles
2.49
Min/mi
8:26
Cals
212
Watts
104
Cadence
48
Surface
Road

Notes & Comments

Drills. 10 strokes hard with good form/force curve/leg drive, then 10 strokes recovery, increased to 12:8 ratio in second half.

Split Summary
===
1) 2.49m - 21:01(8:27/m) 212cal

21:01

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Power Watts Watts
0.13	58	58	7:43	46 44-48	116 38-152
0.25	1:57	59	7:50	46 42-52	114 82-146
0.38	2:58	1:02	8:13	45 42-52	98 60-147
0.50	3:59	1:01	8:09	46 42-50	105 68-145
0.63	5:05	1:06	8:47	50 42-128	98 33-148
0.75	6:07	1:01	8:11	46 40-50	105 54-146
0.88	7:18	1:12	9:34	48 42-92	97 15-147
1.00	8:24	1:06	8:45	46 24-92	95 15-138
1.13	9:25	1:01	8:07	46 42-50	106 76-142
1.25	10:26	1:01	8:11	48 44-54	101 59-148
1.38	11:27	1:01	8:04	49 46-54	110 53-141
1.50	12:27	1:00	8:00	49 44-56	110 52-141
1.63	13:48	1:21	10:47	49 42-82	98 14-143
1.75	14:49	1:01	8:09	47 28-54	102 51-142
1.88	15:57	1:09	9:10	50 18-124	92 24-139
2.00	16:56	59	7:52	48 44-56	114 66-148
2.13	17:58	1:01	8:09	49 24-56	116 47-147
2.25	18:57	1:00	7:59	49 42-56	114 48-150
2.38	20:07	1:09	9:15	48 36-58	84 21-150
2.48	20:55	48	8:02	50 42-56	110 52-148

Power

104W (152 max)

Power Graph

Power Bands

Cadence

48 (128 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:54	7:40	More
800m	3:55	7:53	More
1km	5:01	8:04	More
Mile	8:23	8:23	More

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