Thu 10th Sep 2020 at 6:00pm by Cats Whiskers
Cross > Row Indoor SS
-
Time
22:52
-
Miles
3.11
-
Min/mi
7:21
-
Cals
289
-
Watts
135
-
Cadence
46
-
Surface
Road
Notes & Comments
Steady first 2500m with s/r restricted to 22s/m, then allowed the s/r to creep up a little. Think I need to increase the damper setting slightly for higher s/r as there didn’t feel to be enough resistance when pulling faster and I struggled to get pace much below 2:15/500m. SB.
Split Summary
===
1) 3.11m - 22:52(7:22/m) 289cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
57 |
57 |
7:34 |
42 40-44 |
124 83-132 |
0.25 |
1:53 |
56 |
7:29 |
41 40-42 |
130 127-133 |
0.38 |
2:48 |
55 |
7:19 |
42 40-44 |
132 124-139 |
0.50 |
3:44 |
56 |
7:29 |
43 40-44 |
133 128-136 |
0.63 |
4:39 |
55 |
7:20 |
43 42-44 |
134 131-138 |
0.75 |
5:33 |
55 |
7:17 |
45 42-46 |
134 131-136 |
0.88 |
6:29 |
56 |
7:28 |
44 42-46 |
133 129-137 |
1.00 |
7:24 |
55 |
7:19 |
45 44-46 |
135 132-139 |
1.13 |
8:19 |
55 |
7:19 |
43 42-44 |
136 131-140 |
1.25 |
9:14 |
55 |
7:20 |
44 42-46 |
134 131-138 |
1.38 |
10:10 |
55 |
7:23 |
44 42-46 |
133 129-136 |
1.50 |
11:06 |
56 |
7:27 |
44 42-46 |
132 126-138 |
1.63 |
12:02 |
56 |
7:31 |
44 20-58 |
127 79-144 |
1.75 |
12:57 |
55 |
7:20 |
46 44-48 |
135 131-144 |
1.88 |
13:53 |
56 |
7:26 |
45 42-48 |
136 131-141 |
2.00 |
14:48 |
55 |
7:20 |
45 42-46 |
132 128-138 |
2.13 |
15:43 |
56 |
7:25 |
46 44-48 |
134 128-138 |
2.25 |
16:39 |
56 |
7:26 |
47 46-50 |
132 127-136 |
2.38 |
17:33 |
54 |
7:15 |
50 48-52 |
136 132-143 |
2.50 |
18:29 |
55 |
7:23 |
51 48-54 |
135 131-140 |
2.63 |
19:24 |
55 |
7:20 |
51 50-52 |
139 134-146 |
2.75 |
20:17 |
54 |
7:11 |
52 50-54 |
139 136-144 |
2.88 |
21:11 |
54 |
7:11 |
54 50-58 |
142 138-149 |
3.00 |
22:05 |
54 |
7:10 |
53 52-56 |
145 138-149 |
3.10 |
22:48 |
43 |
7:15 |
53 52-54 |
148 140-157 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:46 |
7:08 |
More |
800m |
3:35 |
7:12 |
More |
1km |
4:29 |
7:14 |
More |
Mile |
7:17 |
7:17 |
More |
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