Mon 30th Aug 2021 at 5:00pm by Nellers

Cross > Row Indoor Ints

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Time
22:40
Miles
2.80
Min/mi
8:06
Cals
297
Watts
225
Cadence
57
BPM
141
%MHR
78.1
B/mi
1145
Surface
Road

Notes & Comments

L1: 5 x 500m @ 1:46 target pace/ 500m easy recovery

Split Summary
===
1) 0.5km - 1:46(3:31/km) 39cal
2) 0km - 0(0/km)
3) 0.5km - 2:45(5:29/km) 26cal
4) 0km - 0(0/km)
5) 0.5km - 1:46(3:31/km) 39cal
6) 0km - 0(0/km)
7) 0.5km - 3:45(7:29/km) 25cal
8) 0km - 0(0/km)
9) 0.5km - 1:45(3:31/km) 39cal
10) 0km - 0(0/km)
11) 0.5km - 3:25(6:49/km) 25cal
12) 0km - 0(0/km)
13) 0.5km - 1:46(3:32/km) 39cal
14) 0km - 0(NAN:00:00/km)
15) 0.5km - 3:58(7:56/km) 26cal
16) 0km - 0(0/km)
17) 0.5km - 1:46(3:32/km) 39cal

1:46 0 2:45 0 1:46 0 3:45 0 1:45 0 3:25 0 1:46 0 3:58 0 1:46

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.13	42	42	5:35	131 105-147	732	64 60-76	311 289-376
0.25	1:24	42	5:36	154 148-157	862	66 62-70	295 282-311
0.38	2:24	1:00	8:00	153 138-158	1225	50 34-70	159 42-308
0.50	3:33	1:09	9:14	126 120-137	1163	43 32-112	86 62-109
0.63	4:34	1:01	8:09	125 123-130	1018	41 30-72	161 102-337
0.75	5:17	43	5:43	145 132-153	830	66 64-70	296 284-307
0.88	6:00	43	5:43	158 154-161	904	70 66-74	294 283-306
1.00	8:14	2:14	17:55	133 110-161	2383	54 34-114	155 35-318
1.13	9:15	1:01	8:08	125 124-127	1016	34 32-36	112 109-117
1.25	10:09	54	7:11	129 123-137	927	45 34-70	190 114-316
1.38	10:52	43	5:44	148 139-155	849	64 62-70	289 277-300
1.50	11:35	43	5:40	159 156-161	901	71 66-78	306 283-329
1.63	12:35	1:01	8:04	132 123-162	1065	43 34-76	137 30-311
1.75	13:34	59	7:52	126 122-127	992	35 34-36	110 104-117
1.88	15:23	1:49	14:30	131 126-142	1898	50 32-72	210 108-331
2.00	16:07	44	5:55	151 142-158	893	68 64-72	291 283-309
2.13	16:51	43	5:46	160 157-164	923	70 66-76	288 263-347
2.25	17:52	1:01	8:07	121 110-163	982	37 32-72	110 48-280
2.38	18:53	1:02	8:12	124 122-125	1017	33 22-38	100 80-105
2.50	21:15	2:22	18:55	132 125-144	2497	56 32-74	231 103-349
2.63	22:00	45	5:59	151 145-157	904	70 68-76	284 257-318
2.74	22:38	38	5:37	160 157-162	900	73 70-78	304 256-349

Heart

141/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

225W (376 max)

Power Graph

Power Bands

Cadence

57 (114 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:23	5:36	More
800m	3:15	6:32	More
1km	4:16	6:52	More
Mile	7:35	7:35	More

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