Mon 13th Sep 2021 at 5:00pm by Nellers
Cross > Row Indoor Ints
-
Time
30:08
-
Miles
4.05
-
Min/mi
7:26
-
Cals
387
-
Watts
227
-
Cadence
55
-
BPM
143
-
%MHR
78.9
-
B/mi
1062
-
Surface
Road
Notes & Comments
L1: 7 x 500m : 1:46.5 target pace/ 500m easy recovery
Split Summary
===
1) 0.5km - 1:44(3:29/km) 39cal
2) 0km - 0(0/km)
3) 0.5km - 2:44(5:27/km) 26cal
4) 0km - 0(NAN:00:00/km)
5) 0.5km - 1:44(3:29/km) 39cal
6) 0km - 0(0/km)
7) 0.5km - 2:53(5:45/km) 26cal
8) 0km - 0(NAN:00:00/km)
9) 0.5km - 1:45(3:30/km) 39cal
10) 0km - 0(0/km)
11) 0.5km - 2:55(5:51/km) 25cal
12) 0km - 0(NAN:00:00/km)
13) 0.5km - 1:45(3:30/km) 39cal
14) 0km - 0(0/km)
15) 0.5km - 3:24(6:47/km) 25cal
16) 0km - 0(0/km)
17) 0.5km - 1:45(3:31/km) 39cal
18) 0km - 0(0/km)
19) 0.5km - 4:14(8:28/km) 26cal
20) 0km - 0(0/km)
21) 0.5km - 1:45(3:30/km) 39cal
22) 0km - 0(0/km)
23) 0.5km - 3:30(6:59/km) 25cal
1:44 0 2:44 0 1:44 0 2:53 0 1:45 0 2:55 0 1:45 0 3:24 0 1:45 0 4:14 0 1:45 0 3:30
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
| 0.13 |
42 |
42 |
5:34 |
127 94-145 |
707 |
63 58-78 |
311 286-391 |
| 0.25 |
1:24 |
42 |
5:37 |
153 146-156 |
858 |
65 62-68 |
302 296-310 |
| 0.38 |
2:28 |
1:04 |
8:35 |
149 129-157 |
1280 |
58 30-152 |
159 33-317 |
| 0.50 |
3:31 |
1:02 |
8:19 |
123 118-128 |
1022 |
33 32-34 |
93 79-106 |
| 0.63 |
4:33 |
1:03 |
8:20 |
124 120-130 |
1034 |
43 30-80 |
179 104-372 |
| 0.75 |
5:17 |
44 |
5:48 |
146 132-155 |
847 |
64 62-68 |
303 295-315 |
| 0.88 |
5:58 |
42 |
5:35 |
159 155-161 |
887 |
66 64-68 |
296 280-308 |
| 1.00 |
7:04 |
1:06 |
8:47 |
151 134-161 |
1325 |
46 30-84 |
142 35-308 |
| 1.13 |
8:20 |
1:16 |
10:05 |
123 115-132 |
1240 |
40 32-104 |
109 47-124 |
| 1.25 |
9:14 |
54 |
7:12 |
127 125-136 |
915 |
46 32-74 |
194 117-340 |
| 1.38 |
9:57 |
43 |
5:42 |
149 137-157 |
848 |
64 62-66 |
293 284-306 |
| 1.50 |
10:39 |
42 |
5:39 |
159 157-162 |
899 |
66 64-70 |
296 286-318 |
| 1.63 |
12:07 |
1:28 |
11:46 |
140 126-162 |
1648 |
49 34-104 |
147 32-308 |
| 1.75 |
13:05 |
57 |
7:40 |
129 128-130 |
989 |
36 34-38 |
123 120-131 |
| 1.88 |
13:58 |
53 |
7:07 |
132 128-139 |
940 |
46 34-72 |
206 122-341 |
| 2.00 |
14:41 |
43 |
5:42 |
152 142-159 |
865 |
66 64-70 |
297 290-307 |
| 2.13 |
15:23 |
42 |
5:34 |
163 159-166 |
907 |
68 66-68 |
300 287-309 |
| 2.25 |
17:20 |
1:58 |
15:41 |
132 120-165 |
2071 |
45 36-90 |
128 39-304 |
| 2.38 |
18:19 |
59 |
7:49 |
126 123-129 |
984 |
35 34-36 |
123 112-134 |
| 2.50 |
19:10 |
51 |
6:52 |
134 129-144 |
920 |
51 34-68 |
223 127-331 |
| 2.63 |
19:53 |
42 |
5:38 |
153 146-160 |
863 |
65 62-68 |
292 286-308 |
| 2.75 |
20:35 |
42 |
5:39 |
162 160-164 |
916 |
69 68-72 |
295 287-307 |
| 2.88 |
21:39 |
1:04 |
8:30 |
122 113-163 |
1037 |
40 36-68 |
125 46-293 |
| 3.00 |
22:36 |
58 |
7:41 |
126 124-130 |
969 |
35 32-36 |
120 110-126 |
| 3.13 |
23:04 |
28 |
3:41 |
137 130-146 |
505 |
54 34-76 |
236 121-352 |
| 3.25 |
23:04 |
0 |
0 |
154 147-159 |
0 |
66 62-68 |
292 278-301 |
| 3.38 |
24:55 |
1:51 |
14:49 |
158 130-163 |
2340 |
64 40-68 |
272 45-320 |
| 3.50 |
25:57 |
1:02 |
8:17 |
129 127-131 |
1068 |
35 34-36 |
102 86-115 |
| 3.63 |
27:11 |
1:13 |
9:46 |
122 117-128 |
1192 |
38 34-88 |
113 39-127 |
| 3.75 |
27:32 |
21 |
2:50 |
136 129-148 |
385 |
61 34-78 |
271 126-388 |
| 3.88 |
27:47 |
15 |
1:58 |
156 148-162 |
308 |
70 68-72 |
298 291-308 |
| 3.98 |
28:21 |
34 |
5:31 |
163 161-164 |
900 |
70 68-72 |
299 283-327 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
1:23 |
5:33 |
More |
| 800m |
3:11 |
6:24 |
More |
| 1km |
4:15 |
6:50 |
More |
| Mile |
7:01 |
7:01 |
More |
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