Wed 16th Sep 2020 at 5:00pm by Cats Whiskers
Cross > Row Indoor Ints
-
Time
21:00
-
Miles
2.96
-
Min/mi
7:06
-
Cals
261
-
Watts
132
-
Cadence
47
-
Surface
Road
Notes & Comments
Stroke ladder: 6/5/4/3/2/1 mins @ 20/22/24/26/28/30 s/m. Lost a bit of time in the third interval adjusting position on seat, which is why s/r and pace are slightly out of kilter, but otherwise a good session.
Split Summary
===
1) 0.79m - 6:00(7:37/m) 72cal
2) 0m - (/m)
3) 0.66m - 5:00(7:31/m) 61cal
4) 0m - (NAN:NAN:NAN/m)
5) 0.52m - 4:00(7:39/m) 48cal
6) 0m - (NAN:NAN:NAN/m)
7) 0.41m - 3:00(7:22/m) 38cal
8) 0m - (/m)
9) 0.28m - 2:00(7:05/m) 27cal
10) 0.15m - (/m)
11) 0.15m - 1:00(6:47/m) 15cal
6:00 5:00 4:00 3:00 2:00 1:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
57 |
57 |
7:38 |
40 38-48 |
115 54-125 |
0.25 |
1:54 |
57 |
7:35 |
40 38-42 |
122 119-125 |
0.38 |
2:51 |
57 |
7:38 |
40 38-42 |
122 119-125 |
0.50 |
3:49 |
57 |
7:39 |
40 40-40 |
122 118-126 |
0.63 |
4:45 |
57 |
7:32 |
40 38-40 |
123 120-127 |
0.75 |
5:42 |
57 |
7:38 |
40 38-42 |
122 119-126 |
0.88 |
6:40 |
58 |
7:43 |
42 38-44 |
125 120-132 |
1.00 |
7:37 |
57 |
7:33 |
44 42-46 |
127 124-130 |
1.13 |
8:33 |
57 |
7:33 |
45 42-48 |
126 123-129 |
1.25 |
9:30 |
56 |
7:30 |
45 42-46 |
126 122-130 |
1.38 |
10:26 |
56 |
7:31 |
45 42-46 |
125 121-134 |
1.50 |
11:26 |
1:00 |
7:58 |
46 40-50 |
114 46-138 |
1.63 |
12:21 |
55 |
7:20 |
48 46-50 |
135 131-139 |
1.75 |
13:16 |
56 |
7:25 |
48 46-50 |
129 126-132 |
1.88 |
14:13 |
57 |
7:32 |
49 48-50 |
130 126-133 |
2.00 |
15:21 |
1:09 |
9:08 |
50 40-60 |
116 24-144 |
2.13 |
16:17 |
55 |
7:21 |
53 50-54 |
141 139-145 |
2.25 |
17:10 |
54 |
7:09 |
52 50-54 |
142 138-147 |
2.38 |
18:07 |
57 |
7:37 |
52 50-56 |
141 127-174 |
2.50 |
19:01 |
53 |
7:06 |
55 54-58 |
151 149-156 |
2.63 |
19:54 |
53 |
7:04 |
56 54-58 |
151 144-156 |
2.75 |
20:46 |
53 |
7:00 |
60 56-62 |
170 162-178 |
2.77 |
20:56 |
10 |
6:58 |
62 62-62 |
174 172-175 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:44 |
7:00 |
More |
800m |
3:34 |
7:11 |
More |
1km |
4:28 |
7:11 |
More |
Mile |
7:28 |
7:28 |
More |
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