Fri 24th Sep 2021 at 5:00pm by Nellers

Cross > Row Indoor SS

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Time
30:00
Miles
4.33
Min/mi
6:56
Cals
428
Watts
160
Cadence
37
BPM
137
%MHR
75.9
B/mi
951
Surface
Road

Notes & Comments

L4: 30 r18

Split Summary
===
1) 6.96km - 30:00(4:19/km) 428cal

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	53	53	7:06	103 85-113	731	36 34-38	149 143-157
0.25	1:47	54	7:09	118 113-122	843	37 36-38	150 144-158
0.38	2:40	53	7:04	121 118-123	855	36 36-38	152 149-156
0.50	3:32	52	7:00	124 122-125	868	37 36-38	152 145-158
0.63	4:25	53	7:03	121 118-123	854	37 36-38	152 149-155
0.75	5:18	52	6:59	124 122-126	867	37 36-38	157 153-162
0.88	6:10	52	6:59	128 126-129	894	37 36-38	157 153-160
1.00	7:03	53	7:01	130 128-131	912	37 36-38	155 151-160
1.13	7:55	53	7:02	130 129-131	914	37 36-38	158 153-163
1.25	8:48	52	6:59	131 130-133	915	37 36-38	158 154-162
1.38	9:39	52	6:53	134 133-135	923	37 36-38	158 153-164
1.50	10:32	52	6:59	135 134-136	943	37 36-38	161 155-165
1.63	11:24	52	6:53	136 133-138	937	37 36-38	159 157-163
1.75	12:15	52	6:54	138 134-140	953	37 36-38	162 156-166
1.88	13:07	52	6:55	139 138-140	961	37 34-38	162 156-167
2.00	14:00	52	7:00	138 138-139	966	36 34-38	156 152-159
2.13	14:52	53	7:01	139 139-140	974	36 34-38	155 151-162
2.25	15:45	53	7:01	140 139-141	983	37 36-38	158 153-162
2.38	16:36	52	6:52	141 139-142	969	37 36-38	160 157-165
2.50	17:29	52	6:59	142 141-143	992	36 34-38	157 152-163
2.63	18:21	53	7:01	142 141-143	997	36 34-38	159 156-163
2.75	19:13	52	6:54	142 141-145	979	37 34-40	159 155-165
2.88	20:06	52	6:59	144 143-145	1005	37 36-38	160 157-165
3.00	20:58	52	6:56	144 143-145	999	37 36-38	161 156-167
3.13	21:49	51	6:52	145 144-146	995	37 36-38	162 156-167
3.25	22:41	52	6:53	147 145-147	1013	37 36-38	164 162-167
3.38	23:32	51	6:52	147 145-150	1009	37 36-38	166 160-170
3.50	24:24	52	6:52	149 148-151	1023	37 34-38	165 163-169
3.63	25:15	52	6:53	149 148-150	1026	36 36-36	168 160-173
3.75	26:06	51	6:49	149 148-150	1016	37 36-38	169 160-175
3.88	26:57	51	6:45	150 149-151	1013	37 34-38	170 157-175
4.00	27:48	51	6:49	150 149-151	1022	37 36-38	168 165-173
4.13	28:40	51	6:51	151 149-153	1035	36 34-38	166 159-172
4.25	29:30	51	6:46	149 147-151	1007	36 34-36	178 156-191
4.31	29:55	25	6:41	152 151-153	1016	36 36-38	180 175-188

Heart

137/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

160W (191 max)

Power Graph

Power Bands

Cadence

37 (40 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:40	6:44	More
800m	3:22	6:46	More
1km	4:13	6:47	More
Mile	6:49	6:49	More
5k	21:26	6:54	More

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