Sat 12th Sep 2020 at 4:00pm by Cats Whiskers

Cross > Row Indoor Ints

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Time
15:20
Miles
1.78
Min/mi
8:37
Cals
163
Watts
121
Cadence
54
Surface
Road

Notes & Comments

3 x 500m with 3 min recovery. Focused on form, which restricted the s/r to about 26 / 27s/m. Felt comfortable and recovered quickly. Could probably reduce the recovery to 2 mins next time.

Split Summary
===
1) 0.31m - 2:08(6:53/m) 31cal
2) 0.29m - 3:00(10:30/m) 23cal
3) 0.31m - 2:06(6:46/m) 32cal
4) 0.29m - 3:00(10:23/m) 23cal
5) 0.31m - 2:06(6:45/m) 32cal
6) 0.27m - 3:00(11:10/m) 22cal

2:08 3:00 2:06 3:00 2:06 3:00

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Power Watts Watts
0.06	26	26	7:01	52 50-54	155 105-172
0.13	52	26	6:54	52 50-54	167 163-170
0.19	1:17	25	6:43	52 52-54	173 168-181
0.25	1:42	25	6:42	53 52-54	173 169-179
0.31	2:08	26	6:48	55 54-56	171 169-173
0.38	2:48	40	10:41	54 54-54	41 13-64
0.44	3:23	35	9:22	54 54-54	68 62-71
0.50	3:57	34	9:04	54 54-54	72 66-78
0.56	4:28	30	8:08	54 54-54	51 14-72
0.63	5:21	54	14:18	53 48-58	120 70-177
0.69	5:46	25	6:37	51 50-52	176 173-179
0.75	6:12	26	6:48	53 52-54	174 171-180
0.81	6:37	25	6:46	54 52-56	175 170-179
0.88	7:03	26	6:50	55 52-56	175 172-177
0.94	7:39	36	9:35	56 56-56	73 14-173
1.00	8:13	35	9:13	56 56-56	69 42-82
1.06	8:46	33	8:53	56 56-56	76 72-83
1.13	9:19	32	8:35	56 56-56	81 74-87
1.19	10:14	55	14:47	56 54-56	84 22-161
1.25	10:40	26	7:01	53 52-54	178 161-184
1.31	11:06	26	6:49	54 52-56	175 169-180
1.38	11:31	25	6:35	55 54-56	171 167-180
1.44	11:56	26	6:49	54 52-54	172 167-177
1.50	12:31	34	9:09	54 54-56	128 11-181
1.56	13:11	41	10:52	54 54-54	38 19-53
1.63	13:47	36	9:35	54 54-54	63 55-69
1.69	14:22	35	9:12	54 54-54	67 64-69
1.75	15:17	55	14:48	54 54-54	64 60-68

Power

121W (184 max)

Power Graph

Power Bands

Cadence

54 (58 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:40	6:42	More
800m	3:53	7:48	More
1km	5:16	8:29	More
Mile	8:13	8:13	More

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