Mon 6th Sep 2021 at 5:00pm by Cats Whiskers
Cross > Row Indoor SS
-
Time
30:00
-
Miles
3.76
-
Min/mi
7:59
-
Cals
333
-
Watts
113
-
Cadence
36
-
Surface
Road
Notes & Comments
SS including warm-up, then 10 hard strokes every 3 minutes. Paused for almost a minute to sort out video, so this was a reasonable pace for the stroke rate and hard strokes felt powerful.
Split Summary
===
1) 3.76m - 30:00(7:59/m) 333cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
1:10 |
1:10 |
9:19 |
35 20-42 |
69 18-90 |
0.25 |
2:14 |
1:04 |
8:32 |
35 32-36 |
90 85-94 |
0.38 |
3:14 |
1:00 |
7:59 |
33 32-36 |
104 90-114 |
0.50 |
4:14 |
1:00 |
8:03 |
35 32-36 |
101 90-107 |
0.63 |
5:15 |
1:01 |
8:06 |
35 34-36 |
104 102-107 |
0.75 |
6:19 |
1:04 |
8:32 |
45 32-116 |
100 31-122 |
0.88 |
7:19 |
1:00 |
7:57 |
34 32-38 |
105 102-109 |
1.00 |
8:18 |
1:00 |
7:58 |
35 32-36 |
110 103-113 |
1.13 |
9:15 |
57 |
7:32 |
35 32-38 |
121 108-129 |
1.25 |
10:14 |
59 |
7:56 |
35 34-36 |
111 108-114 |
1.38 |
11:12 |
57 |
7:40 |
35 34-38 |
115 113-118 |
1.50 |
12:08 |
57 |
7:33 |
35 34-38 |
126 112-135 |
1.63 |
13:06 |
58 |
7:45 |
36 34-36 |
114 111-117 |
1.75 |
14:05 |
59 |
7:50 |
36 34-36 |
115 111-118 |
1.88 |
15:01 |
55 |
7:23 |
37 34-38 |
129 112-139 |
2.00 |
16:35 |
1:34 |
12:32 |
47 20-126 |
96 19-131 |
2.13 |
17:32 |
58 |
7:43 |
38 36-42 |
127 119-140 |
2.25 |
18:29 |
56 |
7:31 |
38 36-42 |
127 112-139 |
2.38 |
19:26 |
57 |
7:39 |
37 36-40 |
118 112-126 |
2.50 |
20:25 |
58 |
7:48 |
36 36-38 |
116 112-121 |
2.63 |
21:20 |
55 |
7:23 |
37 34-40 |
133 115-146 |
2.75 |
22:18 |
58 |
7:44 |
35 34-36 |
114 109-119 |
2.88 |
23:16 |
58 |
7:43 |
34 34-36 |
115 110-120 |
3.00 |
24:12 |
56 |
7:30 |
35 32-40 |
130 111-139 |
3.13 |
25:12 |
59 |
7:54 |
35 34-36 |
108 99-115 |
3.25 |
26:10 |
59 |
7:49 |
35 34-36 |
114 110-118 |
3.38 |
27:05 |
55 |
7:21 |
37 34-40 |
130 118-139 |
3.50 |
28:03 |
58 |
7:44 |
37 36-38 |
117 115-120 |
3.63 |
29:01 |
58 |
7:42 |
36 36-38 |
118 115-122 |
3.75 |
29:56 |
55 |
7:18 |
36 34-38 |
134 120-146 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:51 |
7:27 |
More |
800m |
3:45 |
7:32 |
More |
1km |
4:41 |
7:32 |
More |
Mile |
7:35 |
7:35 |
More |
5k |
24:33 |
7:54 |
More |
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