Thu 2nd Jul 2020 at 10:00am by Cats Whiskers

Cross > Row Indoor Ints

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Time
15:00
Miles
1.75
Min/mi
8:34
Cals
174
Watts
140
Cadence
56
Surface
Road

Notes & Comments

5 x 2 min efforts @ 28s/m with 1 min paddling recoveries. Good controlled effort - nice to see 2:0X paces again while recovering well for the next rep. Five was enough this time but overall the session made me feel like I've made progress.

Split Summary
===
1) 0.29m - 2:00(6:58/m) 28cal
2) 0.07m - 1:00(15:02/m) 6cal
3) 0.29m - 2:00(6:53/m) 29cal
4) 0.06m - 1:00(17:39/m) 6cal
5) 0.29m - 2:00(6:52/m) 29cal
6) 0.05m - 1:00(20:09/m) 5cal
7) 0.29m - 2:00(6:53/m) 29cal
8) 0.06m - 1:00(16:48/m) 6cal
9) 0.3m - 2:00(6:47/m) 30cal
10) 0.06m - 1:00(16:16/m) 6cal

2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Power Watts Watts
0.06	26	26	6:56	56 54-58	144 42-170
0.13	52	26	6:56	56 54-58	166 161-170
0.19	1:18	26	6:49	57 54-58	164 160-168
0.25	1:44	26	6:56	58 56-60	163 159-167
0.31	2:16	33	8:43	59 56-60	115 14-175
0.38	3:09	52	13:59	58 54-60	86 30-170
0.44	3:36	27	7:16	55 54-56	168 164-172
0.50	4:01	25	6:41	56 54-58	168 164-176
0.56	4:27	26	7:00	56 54-58	166 161-171
0.63	4:53	26	6:58	55 54-56	164 160-168
0.69	6:02	1:08	18:14	58 54-60	40 10-172
0.75	6:28	26	6:53	55 54-56	169 140-173
0.81	6:53	25	6:43	55 52-56	171 168-179
0.88	7:18	25	6:46	55 54-56	167 163-171
0.94	7:44	26	6:52	55 54-56	169 165-172
1.00	8:33	49	13:04	54 52-56	71 11-169
1.06	9:22	49	13:10	55 52-60	127 18-170
1.13	9:48	26	6:53	54 52-56	173 168-178
1.19	10:13	25	6:43	54 54-56	172 168-177
1.25	10:39	25	6:45	55 54-56	169 163-173
1.31	11:12	33	8:47	54 54-54	150 16-171
1.38	12:09	57	15:09	55 54-64	56 17-173
1.44	12:34	26	6:52	54 52-56	174 164-184
1.50	13:00	25	6:47	55 54-58	179 175-181
1.56	13:25	26	6:48	56 54-58	175 170-181
1.63	13:50	25	6:40	57 56-58	175 168-183
1.69	14:38	48	12:51	56 56-58	56 11-183
1.70	14:59	21	40:13	56 56-56	29 29-29

Power

140W (184 max)

Power Graph

Power Bands

Cadence

56 (64 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:40	6:41	More
800m	3:59	8:00	More
1km	4:51	7:48	More
Mile	8:34	8:34	More

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