Wed 2nd Sep 2020 at 2:00pm by Cats Whiskers

Cross > Row Indoor Gen

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Time
30:00
Miles
3.98
Min/mi
7:32
Cals
366
Watts
126
Cadence
49
Surface
Road

Notes & Comments

Started cautiously after being poorly for a few days but felt okay, so this turned into a progressive 30 min effort with pace and s/r increase every 10 mins. Used pace boat to keep motivated. SB by just over 100m.

Split Summary
===
1) 3.98m - 30:00(7:32/m) 366cal

30:00

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Power Watts Watts
0.13	59	59	7:52	41 38-48	109 39-118
0.25	1:56	57	7:35	41 38-46	117 112-128
0.38	2:54	58	7:41	41 38-42	119 115-120
0.50	3:51	58	7:41	43 42-44	120 117-122
0.63	4:49	57	7:39	42 40-42	121 117-124
0.75	5:45	57	7:35	45 42-46	122 118-124
0.88	6:42	57	7:36	45 44-48	121 116-125
1.00	7:40	58	7:42	46 44-48	119 114-123
1.13	8:36	56	7:29	45 44-48	123 117-127
1.25	9:34	57	7:39	46 44-48	124 122-128
1.38	10:30	57	7:33	46 44-46	124 120-129
1.50	11:27	57	7:32	47 42-50	123 119-130
1.63	12:24	57	7:37	47 46-48	123 117-132
1.75	13:20	57	7:32	46 42-50	124 118-132
1.88	14:17	57	7:34	48 46-50	126 121-131
2.00	15:18	1:00	8:03	65 46-418	111 24-127
2.13	16:13	56	7:27	49 44-56	126 54-139
2.25	17:09	56	7:29	49 40-52	130 115-141
2.38	18:06	56	7:29	49 48-50	126 120-130
2.50	19:02	56	7:32	50 48-52	124 117-132
2.63	19:59	57	7:33	50 48-52	126 123-132
2.75	20:55	56	7:29	52 50-54	130 125-138
2.88	21:50	55	7:22	51 50-52	129 124-138
3.00	22:46	56	7:31	50 48-52	131 124-142
3.13	23:43	56	7:29	49 26-54	129 90-138
3.25	24:39	56	7:31	49 46-52	129 124-135
3.38	25:35	56	7:26	50 48-52	130 122-139
3.50	26:31	56	7:27	51 48-52	128 122-135
3.63	27:26	56	7:24	51 50-52	132 125-138
3.75	28:21	55	7:19	52 50-56	135 130-149
3.88	29:15	54	7:09	55 54-58	145 139-156
3.97	29:56	41	7:02	60 54-64	163 149-182

Power

126W (182 max)

Power Graph

Power Bands

Cadence

49 (418 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:45	7:03	More
800m	3:36	7:14	More
1km	4:31	7:17	More
Mile	7:21	7:21	More
5k	23:17	7:30	More

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