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
30:00

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 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

Heart

139/145max
  • Show Beats/Mile

Power

154W (168 max)
Power Graph
Power Bands

Cadence

36 (42 max)
Cadence Chart
Cadence Bands

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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