Wed 25th Aug 2021 at 5:00pm by Cats Whiskers

Cross > Row Indoor Ints

Follow User
0 👍

Time
30:00
Miles
4.12
Min/mi
7:17
Cals
389
Watts
140
Cadence
44
Surface
Road

Notes & Comments

Another stroke ladder of sorts: 5 mins @ 20/22/21/23/22/24 to make up 30 mins. Once I’d warmed up properly, I realised a SB was on the cards and ended up adding another 100m to my previous best, without pushing too hard.

Split Summary
===
1) 4.12m - 30:00(7:17/m) 389cal

30:00

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Power Watts Watts
0.13	59	59	7:49	39 38-40	115 47-128
0.25	1:54	56	7:25	39 38-40	126 121-129
0.38	2:51	57	7:36	39 38-40	127 124-130
0.50	3:47	55	7:24	40 38-40	127 125-130
0.63	4:43	56	7:30	40 38-40	129 124-135
0.75	5:38	55	7:16	43 40-44	138 131-144
0.88	6:33	55	7:20	43 42-44	139 137-142
1.00	7:26	54	7:10	44 44-44	140 137-144
1.13	8:22	55	7:23	44 42-44	139 137-142
1.25	9:16	54	7:16	44 42-44	139 135-144
1.38	10:10	54	7:14	44 40-46	140 133-145
1.50	11:05	55	7:18	41 40-42	136 134-138
1.63	12:00	55	7:19	42 40-44	135 132-140
1.75	12:55	55	7:19	42 40-42	136 133-139
1.88	13:49	55	7:17	42 40-44	137 134-140
2.00	14:45	56	7:27	42 34-48	136 115-140
2.13	15:39	53	7:08	45 40-48	143 124-152
2.25	16:32	53	7:07	46 44-46	147 142-151
2.38	17:26	54	7:12	46 44-48	146 144-148
2.50	18:21	54	7:15	46 44-48	143 136-149
2.63	19:14	54	7:09	46 44-46	145 140-147
2.75	20:08	54	7:10	46 42-48	144 137-149
2.88	21:02	54	7:15	44 42-46	138 135-143
3.00	21:57	55	7:18	44 42-46	137 134-143
3.13	22:52	55	7:18	44 42-46	137 133-142
3.25	23:47	55	7:23	44 42-46	139 136-142
3.38	24:42	54	7:15	44 42-46	140 137-142
3.50	25:35	53	7:05	47 44-50	145 138-150
3.63	26:29	54	7:11	48 46-48	147 144-150
3.75	27:22	53	7:07	48 46-50	148 145-151
3.88	28:16	54	7:09	48 48-50	150 144-154
4.00	29:09	53	7:04	48 46-50	151 146-157
4.11	29:55	46	6:50	49 46-50	162 156-175

Power

140W (175 max)

Power Graph

Power Bands

Cadence

44 (50 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:44	6:58	More
800m	3:30	7:02	More
1km	4:23	7:03	More
Mile	7:08	7:08	More
5k	22:26	7:13	More

Bespoke Fields

Amend your bespoke fields

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry

Period?
Ave. HRZ