Sun 29th Aug 2021 at 6:00pm by Cats Whiskers

Cross > Row Indoor Ints

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Time
28:54
Miles
3.46
Min/mi
8:21
Cals
328
Watts
132
Cadence
49
Surface
Road

Notes & Comments

3 x 1500m, 3R @ 22/24/26 per 500m. Feeling a bit sluggish today, so took it steadily. Pleased with progressive rep times without blowing a gasket.

Split Summary
===
1) 0.93m - 6:40(7:09/m) 90cal
2) 0.19m - 3:00(15:29/m) 18cal
3) 0.93m - 6:38(7:07/m) 90cal
4) 0.2m - 3:00(15:17/m) 18cal
5) 0.93m - 6:35(7:04/m) 91cal
6) 0.27m - 3:00(11:17/m) 21cal

6:40 3:00 6:38 3:00 6:35 3:00

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Power Watts Watts
0.13	57	57	7:38	44 42-48	124 45-139
0.25	1:51	54	7:13	44 44-46	137 133-139
0.38	2:45	54	7:13	46 44-50	142 132-151
0.50	3:40	54	7:13	48 46-50	150 146-155
0.63	4:32	53	7:02	48 48-50	149 146-153
0.75	5:25	53	7:02	51 50-52	157 151-160
0.88	6:17	52	6:53	51 50-52	163 159-168
1.00	7:32	1:16	10:05	53 50-54	80 15-170
1.13	9:43	2:11	17:27	53 42-54	59 28-123
1.25	10:40	57	7:35	44 42-46	136 123-141
1.38	11:36	56	7:24	45 44-46	138 132-141
1.50	12:30	54	7:10	47 44-48	145 138-151
1.63	13:23	53	7:07	48 46-50	148 145-151
1.75	14:16	53	7:01	49 46-52	149 143-160
1.88	15:08	52	6:57	52 50-52	159 155-163
2.00	16:00	53	7:00	52 50-52	164 162-167
2.13	17:14	1:14	9:48	50 50-54	83 19-169
2.25	19:27	2:13	17:46	49 44-50	58 10-131
2.38	20:25	58	7:40	45 42-46	137 130-141
2.50	21:18	54	7:11	44 44-46	139 137-144
2.63	22:12	54	7:10	47 44-50	148 139-154
2.75	23:05	53	7:00	48 46-50	151 147-155
2.88	23:58	53	7:08	50 46-52	155 149-165
3.00	24:50	52	6:52	52 50-54	165 162-171
3.13	25:40	50	6:42	52 50-56	172 159-178
3.25	26:45	1:05	8:44	54 52-54	98 22-180
3.38	27:46	1:01	8:08	54 54-54	98 90-107
3.42	28:53	1:07	23:37	54 54-54	96 89-103

Power

132W (180 max)

Power Graph

Power Bands

Cadence

49 (56 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:41	6:46	More
800m	3:25	6:53	More
1km	4:19	6:56	More
Mile	7:15	7:15	More
5k	25:29	8:12	More

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