Sun 11th Apr 2021 at 11:00am by Cats Whiskers

Cross > Row Indoor Ints

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Time
30:00
Miles
4.04
Min/mi
7:26
Cals
376
Watts
132
Cadence
43
Surface
Road

Notes & Comments

Repeat of a FM ROW from a few weeks back: 10 mins @20, 10 mins @24, 10 mins @20 aiming for 2K+17, 2K+12, 2K+17. Improvement of 80m over last time I did this, despite not having been on the erg very much since Covid jab 3 weeks ago. Focused on arms today and extending at the catch. Good session!

Split Summary
===
1) 4.04m - 30:00(7:26/m) 376cal

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	40 38-42	111 73-121
0.25	1:56	57	7:35	40 38-40	119 114-124
0.38	2:54	58	7:44	40 38-42	120 118-122
0.50	3:51	57	7:35	40 38-40	121 119-127
0.63	4:48	57	7:37	40 38-42	123 120-127
0.75	5:44	56	7:27	40 38-42	125 120-128
0.88	6:41	57	7:39	40 38-42	124 121-129
1.00	7:39	58	7:45	39 18-44	117 74-125
1.13	8:35	56	7:29	40 38-42	123 120-128
1.25	9:32	57	7:36	40 40-42	123 121-126
1.38	10:28	56	7:29	44 40-50	131 120-146
1.50	11:24	55	7:21	48 46-50	137 133-143
1.63	12:18	54	7:16	48 46-50	139 135-143
1.75	13:12	54	7:09	48 48-50	141 138-145
1.88	14:06	54	7:11	49 48-50	144 141-150
2.00	15:00	54	7:14	48 46-50	144 140-147
2.13	15:53	54	7:08	48 48-50	147 143-151
2.25	16:47	53	7:08	49 48-50	146 143-150
2.38	17:41	54	7:13	48 46-50	145 141-149
2.50	18:34	53	7:07	49 48-50	147 144-151
2.63	19:28	54	7:09	48 48-50	145 142-150
2.75	20:24	56	7:25	46 40-50	134 114-149
2.88	21:20	57	7:35	41 40-46	121 107-126
3.00	22:17	57	7:35	40 38-42	124 118-131
3.13	23:13	56	7:29	40 38-42	127 124-132
3.25	24:09	56	7:29	41 40-42	127 124-133
3.38	25:06	56	7:31	40 38-40	124 118-132
3.50	26:02	57	7:33	40 38-42	130 127-135
3.63	26:58	56	7:27	40 38-42	129 126-131
3.75	27:54	56	7:24	40 38-42	130 123-136
3.88	28:48	54	7:15	41 40-42	140 127-148
4.00	29:42	54	7:10	41 40-42	149 141-156
4.03	29:54	12	7:05	41 40-42	154 152-159

Power

132W (159 max)

Power Graph

Power Bands

Cadence

43 (50 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:46	7:06	More
800m	3:33	7:08	More
1km	4:26	7:08	More
Mile	7:10	7:10	More
5k	22:51	7:21	More

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