Sat 11th Sep 2021 at 8:00am by Nellers

Cross > Row Indoor SS

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Time
30:00
Miles
4.32
Min/mi
6:57
Cals
425
Watts
160
Cadence
37
BPM
133
%MHR
73.6
B/mi
925
Surface
Road

Notes & Comments

L4: 30 r18

Split Summary
===
1) 6.95km - 30:00(4:19/km) 425cal

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	7:12	101 85-114	728	36 34-38	143 139-151
0.25	1:47	53	7:07	119 115-122	848	37 36-38	148 143-155
0.38	2:41	53	7:08	120 118-122	856	37 34-38	147 145-152
0.50	3:35	54	7:12	120 119-121	864	37 36-38	148 140-154
0.63	4:28	53	7:02	120 119-123	844	37 36-38	150 141-160
0.75	5:20	53	7:01	126 123-128	884	37 36-38	154 147-160
0.88	6:13	53	7:01	127 126-128	891	37 36-38	155 152-160
1.00	7:06	53	7:03	127 127-128	895	37 36-38	153 149-158
1.13	7:59	53	7:04	129 127-131	911	37 36-38	155 149-160
1.25	8:52	53	7:03	129 128-129	910	37 36-38	153 150-156
1.38	9:44	52	6:59	129 127-130	901	37 36-38	157 152-160
1.50	10:36	52	6:57	129 128-132	896	37 36-38	155 151-157
1.63	11:29	53	7:02	133 132-134	935	37 34-38	158 153-169
1.75	12:21	52	6:58	132 129-133	919	37 36-38	159 149-166
1.88	13:13	52	6:54	133 132-134	918	37 36-38	158 155-160
2.00	14:05	52	6:59	134 133-135	935	37 36-38	157 153-160
2.13	14:58	52	6:59	134 133-135	936	37 36-38	157 151-162
2.25	15:49	52	6:53	136 134-137	936	37 36-38	162 159-166
2.38	16:41	52	6:57	134 133-137	930	37 36-38	160 156-165
2.50	17:33	52	6:56	135 134-137	935	36 36-38	160 157-168
2.63	18:25	51	6:52	138 137-139	947	37 36-38	165 159-167
2.75	19:17	52	6:54	138 137-138	953	37 36-38	162 158-165
2.88	20:09	52	6:57	139 138-140	967	37 36-38	163 160-167
3.00	21:00	51	6:49	140 139-141	954	37 36-38	166 157-169
3.13	21:52	52	6:55	140 140-141	969	37 36-38	165 157-169
3.25	22:43	51	6:48	141 140-142	959	37 36-38	166 159-172
3.38	23:35	52	6:55	143 141-144	990	37 36-38	165 160-173
3.50	24:26	51	6:48	143 141-143	972	37 36-38	171 166-174
3.63	25:17	51	6:49	143 142-143	974	37 36-38	170 163-177
3.75	26:08	51	6:49	143 142-144	974	37 36-38	168 162-174
3.88	26:59	51	6:45	144 143-145	973	37 36-38	169 161-173
4.00	27:50	51	6:49	144 143-145	981	37 36-38	169 165-174
4.13	28:41	51	6:51	144 143-144	987	37 36-40	172 163-180
4.25	29:32	51	6:47	145 144-145	985	37 34-38	172 168-179
4.30	29:54	22	6:52	145 144-146	995	37 34-38	167 160-170

Heart

133/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

160W (180 max)

Power Graph

Power Bands

Cadence

37 (40 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:41	6:46	More
800m	3:22	6:47	More
1km	4:13	6:48	More
Mile	6:48	6:48	More
5k	21:25	6:54	More

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