Sat 23rd Jul 2022 at 6:00am by Nellers
Cross > Row Indoor SS
-
Time
53:00
-
Miles
7.27
-
Min/mi
7:17
-
Cals
731
-
Watts
169
-
Cadence
40
-
BPM
146
-
%MHR
80.8
-
B/mi
1066
-
Surface
Road
Notes & Comments
UT1: 2 x 15 minutes @ r20/ 2 min rest (plus warm up and down)
Split Summary
===
1) 2.05km - 9:00(4:24/km) 124cal
2) 0.05km - 1:00(22:13/km) 5cal
3) 3.61km - 15:00(4:10/km) 230cal
4) 0.18km - 2:00(10:52/km) 11cal
5) 3.61km - 15:00(4:09/km) 230cal
6) 0.19km - 2:00(10:19/km) 11cal
7) 2.02km - 9:00(4:28/km) 120cal
9:00 1:00 15:00 2:00 15:00 2:00 9:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.25 |
1:52 |
1:52 |
7:28 |
110 75-124 |
821 |
35 30-48 |
134 105-199 |
0.50 |
3:37 |
1:45 |
7:00 |
129 123-132 |
902 |
42 34-62 |
170 126-283 |
0.75 |
5:20 |
1:43 |
6:51 |
135 131-143 |
925 |
47 36-78 |
199 131-399 |
1.00 |
7:05 |
1:46 |
7:03 |
140 137-143 |
986 |
43 36-76 |
176 129-360 |
1.25 |
8:51 |
1:45 |
7:01 |
143 140-145 |
1003 |
44 34-76 |
174 128-363 |
1.50 |
11:26 |
2:35 |
10:22 |
136 113-146 |
1409 |
40 36-42 |
170 49-190 |
1.75 |
13:06 |
1:40 |
6:42 |
149 146-152 |
997 |
41 40-42 |
183 178-188 |
2.00 |
14:47 |
1:41 |
6:43 |
150 149-151 |
1007 |
41 40-42 |
178 168-187 |
2.25 |
16:28 |
1:41 |
6:43 |
151 148-153 |
1014 |
40 38-42 |
177 171-186 |
2.50 |
18:08 |
1:40 |
6:42 |
153 151-154 |
1024 |
40 38-42 |
177 170-184 |
2.75 |
19:49 |
1:41 |
6:45 |
152 150-153 |
1025 |
40 38-42 |
174 166-182 |
3.00 |
21:30 |
1:41 |
6:43 |
152 151-154 |
1022 |
40 38-42 |
177 172-185 |
3.25 |
23:11 |
1:41 |
6:43 |
152 151-154 |
1020 |
40 38-44 |
176 167-188 |
3.50 |
24:51 |
1:40 |
6:39 |
152 150-153 |
1011 |
40 38-42 |
181 174-195 |
3.75 |
27:50 |
2:59 |
11:57 |
134 119-153 |
1602 |
40 38-42 |
153 34-205 |
4.00 |
29:32 |
1:42 |
6:47 |
150 146-153 |
1018 |
40 38-42 |
175 169-180 |
4.25 |
31:12 |
1:40 |
6:41 |
154 151-156 |
1030 |
40 38-42 |
177 172-182 |
4.50 |
32:53 |
1:41 |
6:43 |
155 152-157 |
1040 |
40 38-42 |
179 173-183 |
4.75 |
34:33 |
1:40 |
6:42 |
156 154-157 |
1044 |
40 38-42 |
175 165-184 |
5.00 |
36:14 |
1:41 |
6:42 |
155 154-156 |
1040 |
40 38-42 |
176 172-186 |
5.25 |
37:55 |
1:41 |
6:45 |
155 154-156 |
1046 |
40 40-42 |
176 166-183 |
5.50 |
39:36 |
1:41 |
6:44 |
156 155-158 |
1051 |
40 40-42 |
176 169-183 |
5.75 |
41:15 |
1:39 |
6:35 |
158 156-159 |
1041 |
41 40-44 |
185 175-196 |
6.00 |
44:11 |
2:56 |
11:44 |
142 122-159 |
1666 |
41 36-42 |
152 37-219 |
6.25 |
46:00 |
1:49 |
7:16 |
140 136-143 |
1018 |
36 34-38 |
141 136-148 |
6.50 |
47:47 |
1:47 |
7:08 |
145 143-147 |
1033 |
36 34-38 |
146 141-153 |
6.75 |
49:35 |
1:48 |
7:12 |
146 145-147 |
1051 |
36 34-38 |
146 139-151 |
7.00 |
51:22 |
1:47 |
7:09 |
146 145-147 |
1044 |
36 34-36 |
145 132-149 |
7.22 |
52:56 |
1:34 |
7:13 |
145 143-146 |
1045 |
36 34-40 |
146 138-156 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:37 |
6:29 |
More |
800m |
3:17 |
6:36 |
More |
1km |
4:07 |
6:38 |
More |
Mile |
6:40 |
6:40 |
More |
5k |
21:55 |
7:03 |
More |
5 miles |
35:51 |
7:10 |
More |
10k |
45:39 |
7:21 |
More |
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