Thu 9th Sep 2021 at 6:00pm by Nellers

Cross > Row Indoor Ints

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Time
31:26
Miles
4.35
Min/mi
7:14
Cals
440
Watts
195
Cadence
50
BPM
145
%MHR
79.9
B/mi
1045
Surface
Road

Notes & Comments

L2: 2 x 2000m @ 1:55 target/ 1500m rests

Split Summary
===
1) 2km - 7:36(3:48/km) 141cal
2) 0km - 0(0/km)
3) 1.5km - 7:29(4:59/km) 82cal
4) 0km - 0(0/km)
5) 2km - 7:37(3:48/km) 141cal
6) 0km - 0(0/km)
7) 1.5km - 8:45(5:50/km) 76cal

7:36 0 7:29 0 7:37 0 8:45

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	45	45	6:00	118 90-135	707	55 52-70	250 183-339
0.25	1:32	47	6:13	144 137-149	894	54 52-56	230 224-236
0.38	2:18	46	6:09	149 147-150	916	55 54-58	229 224-234
0.50	3:03	45	6:04	150 149-151	910	55 54-58	231 223-244
0.63	3:49	46	6:09	152 151-153	934	56 54-58	231 222-238
0.75	4:36	47	6:12	153 152-154	950	56 54-58	231 224-241
0.88	5:22	46	6:08	154 153-155	946	56 54-58	230 225-240
1.00	6:07	45	6:03	154 153-155	932	57 54-60	233 228-240
1.13	6:53	46	6:05	154 153-155	938	58 56-60	236 227-245
1.25	7:42	50	6:37	155 152-156	1024	62 38-184	214 68-247
1.38	8:43	1:01	8:06	139 130-150	1127	38 36-38	98 68-125
1.50	10:05	1:22	10:56	121 114-133	1324	44 36-132	130 75-145
1.63	11:01	56	7:28	125 120-127	934	37 36-38	131 125-139
1.75	11:58	57	7:33	128 126-131	967	36 36-36	131 127-136
1.88	12:53	55	7:23	128 126-132	945	38 36-44	133 128-141
2.00	13:49	55	7:23	133 131-134	982	36 34-38	133 131-135
2.13	14:44	55	7:20	133 131-137	976	35 34-36	132 130-135
2.25	15:34	50	6:42	141 136-146	944	51 32-66	216 126-278
2.38	16:20	46	6:09	151 146-155	929	57 54-60	232 224-242
2.50	17:06	46	6:05	156 155-158	949	56 56-58	230 226-236
2.63	17:52	46	6:07	158 157-158	967	57 56-58	233 228-241
2.75	18:38	46	6:09	158 157-159	971	57 56-58	231 226-236
2.88	19:24	46	6:09	159 158-160	977	57 56-58	229 221-241
3.00	20:10	46	6:07	160 159-160	980	57 56-60	232 225-241
3.13	20:56	47	6:13	159 158-160	987	58 56-60	231 222-239
3.25	21:42	46	6:07	158 157-159	965	58 56-60	228 215-243
3.38	22:28	46	6:09	158 157-158	971	59 56-60	238 227-245
3.50	23:25	57	7:34	125 105-156	946	43 26-60	143 55-270
3.63	24:20	55	7:19	126 121-129	922	37 36-38	133 128-138
3.75	25:16	56	7:27	130 129-131	968	36 34-38	132 127-138
3.88	26:11	55	7:22	133 131-135	979	37 34-38	135 130-141
4.00	27:06	55	7:21	136 135-137	998	36 36-38	135 132-139
4.13	28:01	55	7:18	138 137-138	1008	36 34-38	133 128-138
4.25	28:56	55	7:22	138 136-139	1017	36 34-36	138 134-141
4.33	29:33	37	7:19	140 139-141	1024	36 34-36	137 133-140

Heart

145/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

195W (339 max)

Power Graph

Power Bands

Cadence

50 (184 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:30	6:04	More
800m	3:02	6:05	More
1km	3:47	6:06	More
Mile	6:07	6:07	More
5k	20:49	6:42	More

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