Wed 9th Sep 2020 at 6:00pm by Cats Whiskers
Cross > Row Indoor SS
-
Time
13:57
-
Miles
1.86
-
Min/mi
7:30
-
Cals
170
-
Watts
131
-
Cadence
42
-
Surface
Road
Notes & Comments
Steady 3K again with s/r restricted to about 20s/m. Focused on form and trying to maximise power in stroke. Pleased with pace for the s/r.
Split Summary
===
1) 1.86m - 13:57(7:29/m) 170cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.06 |
29 |
29 |
7:40 |
42 38-48 |
107 46-122 |
0.13 |
58 |
29 |
7:46 |
37 36-38 |
117 116-118 |
0.19 |
1:26 |
28 |
7:27 |
40 36-42 |
124 117-127 |
0.25 |
1:54 |
28 |
7:35 |
38 38-40 |
124 121-127 |
0.31 |
2:22 |
28 |
7:32 |
39 38-40 |
127 125-130 |
0.38 |
2:50 |
28 |
7:28 |
39 38-40 |
125 121-128 |
0.44 |
3:19 |
28 |
7:30 |
39 38-40 |
128 127-131 |
0.50 |
3:47 |
28 |
7:34 |
39 38-40 |
131 127-136 |
0.56 |
4:15 |
28 |
7:30 |
40 38-42 |
130 129-131 |
0.63 |
4:42 |
27 |
7:11 |
40 40-40 |
133 129-136 |
0.69 |
5:11 |
29 |
7:36 |
40 38-40 |
128 126-130 |
0.75 |
5:39 |
28 |
7:31 |
40 38-40 |
128 126-131 |
0.81 |
6:06 |
28 |
7:21 |
40 40-42 |
131 129-133 |
0.88 |
6:34 |
28 |
7:20 |
40 40-42 |
131 128-136 |
0.94 |
7:02 |
28 |
7:33 |
42 40-42 |
133 130-135 |
1.00 |
7:30 |
28 |
7:20 |
42 40-44 |
131 128-134 |
1.06 |
7:57 |
28 |
7:23 |
40 38-42 |
129 128-131 |
1.13 |
8:26 |
28 |
7:33 |
41 40-42 |
131 129-133 |
1.19 |
8:53 |
27 |
7:14 |
42 40-42 |
131 129-133 |
1.25 |
9:27 |
35 |
9:14 |
56 40-138 |
114 37-138 |
1.31 |
9:56 |
28 |
7:33 |
44 26-50 |
127 62-147 |
1.38 |
10:23 |
28 |
7:23 |
42 42-44 |
142 138-145 |
1.44 |
10:50 |
27 |
7:05 |
42 42-42 |
138 136-143 |
1.50 |
11:17 |
27 |
7:17 |
43 42-44 |
141 138-142 |
1.56 |
11:45 |
28 |
7:28 |
42 42-44 |
137 133-142 |
1.63 |
12:13 |
27 |
7:19 |
44 42-46 |
141 139-143 |
1.69 |
12:40 |
27 |
7:12 |
44 44-46 |
139 134-142 |
1.75 |
13:07 |
27 |
7:17 |
44 42-46 |
139 135-146 |
1.81 |
13:33 |
26 |
6:59 |
45 42-48 |
143 138-148 |
1.86 |
13:52 |
19 |
7:05 |
46 44-48 |
149 144-155 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:47 |
7:10 |
More |
800m |
3:35 |
7:13 |
More |
1km |
4:32 |
7:18 |
More |
Mile |
7:26 |
7:26 |
More |
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