Sat 4th Sep 2021 at 8:00am by Nellers
Cross > Row Indoor SS
-
Time
30:00
-
Miles
4.27
-
Min/mi
7:02
-
Cals
415
-
Watts
154
-
Cadence
36
-
BPM
139
-
%MHR
76.6
-
B/mi
974
-
Surface
Road
Notes & Comments
L4: 30 r18
Second half of the planned 60 minutes. Slightly quicker as I was starting warmed up.
Split Summary
===
1) 6.87km - 30:00(4:22/km) 415cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
54 |
54 |
7:08 |
112 99-123 |
799 |
38 36-42 |
146 125-166 |
0.25 |
1:47 |
54 |
7:10 |
128 124-131 |
918 |
37 34-38 |
150 140-162 |
0.38 |
2:40 |
53 |
7:02 |
131 130-132 |
922 |
37 36-38 |
153 149-159 |
0.50 |
3:33 |
52 |
7:00 |
133 131-134 |
931 |
36 34-38 |
152 148-158 |
0.63 |
4:26 |
53 |
7:07 |
134 133-135 |
954 |
36 36-38 |
152 148-157 |
0.75 |
5:19 |
53 |
7:02 |
136 134-137 |
957 |
36 34-38 |
154 149-157 |
0.88 |
6:11 |
53 |
7:02 |
138 136-140 |
971 |
36 34-38 |
154 147-160 |
1.00 |
7:04 |
52 |
7:00 |
136 135-137 |
952 |
37 36-38 |
152 147-158 |
1.13 |
7:57 |
53 |
7:03 |
138 136-139 |
973 |
36 36-38 |
154 150-159 |
1.25 |
8:50 |
53 |
7:08 |
138 138-139 |
984 |
36 34-38 |
152 148-155 |
1.38 |
9:43 |
52 |
7:00 |
139 138-139 |
973 |
37 36-38 |
152 148-155 |
1.50 |
10:36 |
53 |
7:06 |
140 139-141 |
993 |
37 36-38 |
154 152-158 |
1.63 |
11:28 |
52 |
6:59 |
139 138-140 |
971 |
36 34-38 |
152 145-157 |
1.75 |
12:22 |
53 |
7:06 |
139 138-140 |
988 |
37 36-38 |
153 147-157 |
1.88 |
13:14 |
52 |
6:58 |
140 139-141 |
975 |
37 36-38 |
153 150-157 |
2.00 |
14:07 |
53 |
7:02 |
140 139-141 |
984 |
37 36-38 |
154 152-157 |
2.13 |
15:00 |
53 |
7:04 |
142 141-143 |
1004 |
36 34-36 |
155 148-166 |
2.25 |
15:52 |
53 |
7:03 |
142 141-143 |
1000 |
36 36-38 |
153 149-159 |
2.38 |
16:45 |
53 |
7:01 |
140 139-141 |
982 |
37 36-38 |
155 150-159 |
2.50 |
17:38 |
53 |
7:04 |
140 139-141 |
990 |
36 34-38 |
151 148-157 |
2.63 |
18:30 |
52 |
6:57 |
141 140-143 |
981 |
36 34-38 |
155 151-158 |
2.75 |
19:23 |
53 |
7:05 |
141 140-142 |
999 |
37 36-38 |
154 150-159 |
2.88 |
20:16 |
53 |
7:03 |
141 139-142 |
994 |
36 34-38 |
154 146-160 |
3.00 |
21:09 |
52 |
6:59 |
142 141-142 |
993 |
36 36-38 |
156 147-159 |
3.13 |
22:01 |
53 |
7:02 |
141 140-142 |
991 |
36 36-38 |
155 148-165 |
3.25 |
22:53 |
52 |
6:55 |
142 141-143 |
981 |
37 36-38 |
157 154-167 |
3.38 |
23:46 |
52 |
6:59 |
143 142-144 |
999 |
36 36-38 |
157 153-162 |
3.50 |
24:39 |
53 |
7:05 |
144 143-145 |
1019 |
36 36-38 |
154 149-161 |
3.63 |
25:31 |
52 |
7:00 |
143 142-144 |
1001 |
36 34-38 |
156 153-161 |
3.75 |
26:24 |
52 |
7:00 |
142 142-143 |
993 |
37 36-38 |
156 150-162 |
3.88 |
27:16 |
52 |
6:55 |
143 142-143 |
989 |
36 36-38 |
157 153-160 |
4.00 |
28:08 |
52 |
6:59 |
143 142-143 |
999 |
37 36-38 |
156 150-159 |
4.13 |
29:01 |
53 |
7:01 |
143 142-144 |
1002 |
37 34-38 |
160 152-168 |
4.25 |
29:52 |
52 |
6:55 |
143 142-144 |
990 |
37 36-38 |
162 153-168 |
4.27 |
29:59 |
7 |
6:26 |
143 143-143 |
919 |
37 36-38 |
159 153-165 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:43 |
6:54 |
More |
800m |
3:27 |
6:57 |
More |
1km |
4:19 |
6:57 |
More |
Mile |
6:58 |
6:58 |
More |
5k |
21:47 |
7:01 |
More |
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