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

Pace

100%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts
0.25 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

Heart

146/159max
  • Show Beats/Mile

Power

169W (399 max)
Power Graph
Power Bands

Cadence

40 (78 max)
Cadence Chart
Cadence Bands

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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