Sun 29th Aug 2021 at 9:00am by Nellers
Cross > Row Indoor SS
-
Time
58:10
-
Miles
8.13
-
Min/mi
7:09
-
Cals
859
-
Watts
193
-
Cadence
51
-
BPM
147
-
%MHR
81.2
-
B/mi
1051
-
Surface
Road
Notes & Comments
L3: 6 x 2km @ 2:01 target pace/ 1:40 rest
Split Summary
===
1) 2km - 8:03(4:01/km) 132cal
2) 0.21km - 1:40(7:46/km) 11cal
3) 2km - 8:03(4:02/km) 132cal
4) 0.16km - 1:40(10:20/km) 9cal
5) 2km - 8:03(4:02/km) 132cal
6) 0.18km - 1:40(9:14/km) 10cal
7) 2km - 8:03(4:02/km) 132cal
8) 0.12km - 1:40(13:42/km) 9cal
9) 2km - 8:03(4:01/km) 132cal
10) 0.1km - 1:40(17:30/km) 9cal
11) 2km - 7:55(3:58/km) 134cal
12) 0.32km - 1:40(5:15/km) 17cal
8:03 1:40 8:03 1:40 8:03 1:40 8:03 1:40 8:03 1:40 7:55 1:40
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
| 0.25 |
1:36 |
1:36 |
6:25 |
127 97-140 |
816 |
47 42-64 |
205 187-290 |
| 0.50 |
3:14 |
1:37 |
6:30 |
142 140-145 |
923 |
46 44-48 |
198 187-207 |
| 0.75 |
4:51 |
1:37 |
6:28 |
146 143-148 |
944 |
46 44-48 |
198 188-208 |
| 1.00 |
6:28 |
1:38 |
6:30 |
148 145-150 |
963 |
44 42-48 |
194 185-205 |
| 1.25 |
8:07 |
1:39 |
6:36 |
149 125-151 |
982 |
44 42-46 |
189 48-205 |
| 1.50 |
10:33 |
2:26 |
9:44 |
132 125-143 |
1285 |
47 44-64 |
173 76-276 |
| 1.75 |
12:11 |
1:37 |
6:30 |
149 143-151 |
968 |
47 44-50 |
197 189-203 |
| 2.00 |
13:48 |
1:37 |
6:28 |
151 150-152 |
977 |
48 46-50 |
194 186-202 |
| 2.25 |
15:25 |
1:38 |
6:30 |
151 150-152 |
982 |
49 46-52 |
197 190-203 |
| 2.50 |
17:03 |
1:37 |
6:29 |
151 150-153 |
978 |
48 46-50 |
194 189-201 |
| 2.75 |
19:42 |
2:39 |
10:37 |
138 118-152 |
1464 |
48 46-62 |
177 52-252 |
| 3.00 |
21:20 |
1:38 |
6:33 |
145 136-150 |
949 |
47 46-48 |
196 189-202 |
| 3.25 |
22:58 |
1:38 |
6:31 |
151 149-152 |
985 |
48 46-50 |
196 186-203 |
| 3.50 |
24:35 |
1:38 |
6:30 |
151 150-153 |
982 |
47 44-50 |
195 186-206 |
| 3.75 |
26:13 |
1:38 |
6:32 |
153 151-153 |
999 |
45 42-48 |
192 186-204 |
| 4.00 |
27:57 |
1:44 |
6:56 |
146 127-154 |
1012 |
46 44-48 |
176 46-207 |
| 4.25 |
30:29 |
2:31 |
10:06 |
139 127-150 |
1403 |
48 44-62 |
190 116-242 |
| 4.50 |
32:06 |
1:37 |
6:30 |
151 149-153 |
981 |
50 48-54 |
198 188-209 |
| 4.75 |
33:44 |
1:38 |
6:32 |
152 151-154 |
994 |
49 46-52 |
194 187-201 |
| 5.00 |
35:21 |
1:36 |
6:25 |
152 151-153 |
976 |
51 48-54 |
196 189-205 |
| 5.25 |
36:58 |
1:38 |
6:31 |
153 152-153 |
998 |
52 48-58 |
196 186-206 |
| 5.50 |
39:48 |
2:50 |
11:18 |
133 114-153 |
1503 |
52 48-58 |
176 47-245 |
| 5.75 |
41:27 |
1:39 |
6:35 |
148 143-150 |
974 |
53 50-56 |
195 190-203 |
| 6.00 |
43:04 |
1:37 |
6:29 |
150 149-151 |
974 |
52 50-54 |
193 189-202 |
| 6.25 |
44:42 |
1:38 |
6:30 |
151 150-152 |
983 |
54 50-58 |
197 190-208 |
| 6.50 |
46:18 |
1:36 |
6:25 |
151 150-152 |
970 |
55 52-58 |
199 191-208 |
| 6.75 |
49:13 |
2:55 |
11:41 |
137 113-152 |
1600 |
55 50-60 |
184 74-238 |
| 7.00 |
50:51 |
1:38 |
6:30 |
146 140-151 |
949 |
56 54-60 |
200 192-206 |
| 7.25 |
52:27 |
1:36 |
6:24 |
151 149-152 |
966 |
59 56-62 |
201 187-223 |
| 7.50 |
54:03 |
1:36 |
6:24 |
152 151-153 |
972 |
61 58-64 |
207 197-214 |
| 7.75 |
55:38 |
1:36 |
6:22 |
153 151-154 |
974 |
60 56-62 |
204 192-212 |
| 8.00 |
57:28 |
1:50 |
7:20 |
151 137-155 |
1108 |
59 58-62 |
175 67-261 |
| 8.09 |
58:10 |
42 |
7:59 |
132 129-136 |
1053 |
58 58-58 |
116 111-120 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
1:33 |
6:14 |
More |
| 800m |
3:08 |
6:18 |
More |
| 1km |
3:56 |
6:20 |
More |
| Mile |
6:22 |
6:22 |
More |
| 5k |
22:02 |
7:05 |
More |
| 5 miles |
35:20 |
7:04 |
More |
| 10k |
44:26 |
7:09 |
More |
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