Wed 8th Sep 2021 at 5:00pm by Nellers

Cross > Row Indoor SS

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Time
30:00
Miles
4.31
Min/mi
6:58
Cals
423
Watts
158
Cadence
37
BPM
131
%MHR
72.1
B/mi
908
Surface
Road

Notes & Comments

L4: 30 r18

Split Summary
===
1) 6.93km - 30:00(4:20/km) 423cal

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	7:13	98 78-112	708	37 36-40	146 138-164
0.25	1:48	54	7:10	115 112-117	825	37 36-38	145 138-152
0.38	2:41	53	7:02	118 116-120	829	37 36-38	150 147-155
0.50	3:34	54	7:08	118 117-119	842	37 36-38	150 147-156
0.63	4:27	53	7:01	120 118-122	841	37 36-38	151 146-156
0.75	5:20	53	7:02	122 120-124	858	37 36-40	155 149-162
0.88	6:12	53	7:02	124 122-125	873	36 36-38	153 149-157
1.00	7:05	53	7:05	125 124-126	886	37 34-38	155 145-160
1.13	7:58	52	6:57	127 125-128	882	37 36-38	156 151-161
1.25	8:50	53	7:01	127 127-128	891	36 34-38	155 153-157
1.38	9:43	53	7:04	128 126-129	905	36 36-38	155 151-159
1.50	10:35	52	6:55	129 128-131	891	37 36-38	157 155-160
1.63	11:27	52	6:59	129 128-130	901	37 36-38	157 154-160
1.75	12:20	53	7:01	129 127-131	904	37 36-38	155 154-158
1.88	13:12	52	6:59	130 129-131	907	37 36-38	158 153-162
2.00	14:05	53	7:02	129 128-131	907	38 36-44	158 145-173
2.13	14:57	52	6:58	131 129-132	913	37 34-38	154 145-165
2.25	15:50	53	7:02	132 131-133	927	37 34-38	159 148-165
2.38	16:42	52	6:58	133 131-134	927	36 36-38	158 154-163
2.50	17:34	52	6:57	133 132-134	925	36 36-36	158 155-163
2.63	18:26	52	6:54	134 133-135	926	36 36-38	158 152-163
2.75	19:19	52	7:00	133 130-135	930	36 34-38	156 150-163
2.88	20:11	53	7:01	134 132-135	941	36 34-38	160 151-165
3.00	21:03	51	6:51	136 135-136	931	37 36-38	162 154-168
3.13	21:55	52	6:58	138 136-139	962	37 36-38	162 156-167
3.25	22:46	51	6:50	138 137-139	943	36 36-38	163 159-168
3.38	23:38	52	6:56	139 138-140	964	36 34-38	160 154-169
3.50	24:30	52	6:55	140 138-140	968	36 36-38	166 159-174
3.63	25:21	51	6:51	140 140-142	960	37 36-38	165 159-170
3.75	26:12	51	6:48	142 141-143	965	36 36-38	166 160-175
3.88	27:04	52	6:56	141 140-143	978	36 36-38	166 161-171
4.00	27:56	51	6:50	142 142-143	972	37 36-38	167 163-172
4.13	28:46	51	6:44	143 142-143	963	37 36-38	170 162-177
4.25	29:37	51	6:48	144 143-144	980	37 36-38	170 165-174
4.30	29:58	21	6:58	143 142-143	995	36 36-36	173 166-182

Heart

131/144max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

158W (182 max)

Power Graph

Power Bands

Cadence

37 (44 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:41	6:46	More
800m	3:23	6:49	More
1km	4:14	6:49	More
Mile	6:51	6:51	More
5k	21:31	6:56	More

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