Fri 3rd Jul 2020 at 11:00am by Cats Whiskers
Cross > Row Indoor SS
-
Time
23:02
-
Miles
3.11
-
Min/mi
7:24
-
Cals
285
-
Watts
132
-
Cadence
47
-
Surface
Road
Notes & Comments
Steady row aiming for good technique with s/r around 22, though it did sneak up a little over the final 500m or so. Nearly 40s faster than previous SB at about the same s/r.
Split Summary
===
1) 3.11m - 23:02(7:25/m) 285cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
57 |
57 |
7:38 |
45 44-50 |
122 74-128 |
0.25 |
1:53 |
56 |
7:26 |
44 42-46 |
126 123-131 |
0.38 |
2:49 |
56 |
7:25 |
46 44-48 |
130 125-135 |
0.50 |
3:45 |
56 |
7:31 |
46 46-48 |
132 128-137 |
0.63 |
4:40 |
55 |
7:18 |
46 44-48 |
132 129-135 |
0.75 |
5:35 |
55 |
7:24 |
47 46-48 |
131 128-135 |
0.88 |
6:31 |
56 |
7:27 |
45 44-48 |
132 130-137 |
1.00 |
7:27 |
56 |
7:24 |
46 44-48 |
131 127-136 |
1.13 |
8:23 |
57 |
7:33 |
46 44-48 |
130 127-136 |
1.25 |
9:18 |
55 |
7:22 |
44 42-46 |
130 127-132 |
1.38 |
10:14 |
56 |
7:29 |
45 44-46 |
130 127-136 |
1.50 |
11:10 |
56 |
7:28 |
45 44-48 |
131 127-136 |
1.63 |
12:05 |
55 |
7:19 |
47 46-48 |
132 128-136 |
1.75 |
13:01 |
56 |
7:29 |
46 46-48 |
130 126-133 |
1.88 |
13:58 |
56 |
7:31 |
46 44-48 |
128 123-135 |
2.00 |
14:54 |
56 |
7:26 |
46 44-48 |
129 124-134 |
2.13 |
15:50 |
56 |
7:30 |
45 44-46 |
130 126-135 |
2.25 |
16:45 |
55 |
7:21 |
46 44-50 |
130 120-138 |
2.38 |
17:40 |
56 |
7:24 |
47 46-50 |
130 126-134 |
2.50 |
18:36 |
55 |
7:22 |
45 42-48 |
135 131-144 |
2.63 |
19:31 |
55 |
7:22 |
46 44-48 |
134 130-140 |
2.75 |
20:26 |
55 |
7:21 |
49 46-50 |
136 133-140 |
2.88 |
21:20 |
54 |
7:14 |
51 48-52 |
140 136-145 |
3.00 |
22:15 |
55 |
7:18 |
51 50-52 |
139 133-144 |
3.10 |
22:57 |
42 |
7:07 |
52 50-54 |
145 140-151 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:47 |
7:12 |
More |
800m |
3:36 |
7:15 |
More |
1km |
4:31 |
7:16 |
More |
Mile |
7:20 |
7:20 |
More |
5k |
23:02 |
7:25 |
More |
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