Sun 24th Jul 2022 at 8:00am by Craggy

Cross > Rowing - Indoor

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Time
50:23
Miles
7.46
Min/mi
6:45
Cals
774
Watts
175
Cadence
41
BPM
147
%MHR
82.4
B/mi
991
Surface
Road

Notes & Comments

3 x 4k @ r18, r18, r24. 90sec rest

Split Summary
===
1) 2.49m - 17:05(6:52/m) 248cal
2) 0.02m - 1:30(1:36:34/m) 8cal
3) 2.49m - 17:03(6:52/m) 249cal
4) 0.01m - 1:30(1:44:57/m) 8cal
5) 2.49m - 16:15(6:32/m) 261cal

17:05 1:30 17:03 1:30 16:15

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	1:43	1:43	6:52	113 72-131	776	37 36-46	166 117-185
0.50	3:26	1:43	6:50	131 130-133	896	37 36-38	167 160-176
0.75	5:09	1:43	6:52	134 133-136	921	36 34-38	166 161-170
1.00	6:52	1:43	6:51	137 136-138	939	37 36-38	165 160-172
1.25	8:35	1:43	6:53	139 137-140	956	37 36-38	166 159-175
1.50	10:18	1:43	6:53	140 139-141	964	37 36-38	163 156-169
1.75	12:00	1:42	6:49	141 134-144	962	37 36-40	166 162-174
2.00	13:44	1:44	6:55	144 143-145	996	37 34-38	164 159-171
2.25	15:28	1:44	6:54	146 145-147	1008	37 36-38	164 153-171
2.50	18:39	3:12	12:47	142 114-146	1814	38 36-58	156 2-180
2.75	20:24	1:45	7:00	135 116-144	946	36 34-38	164 155-170
3.00	22:07	1:43	6:52	146 144-147	1003	36 34-38	165 157-171
3.25	23:50	1:42	6:48	146 141-149	994	37 36-38	167 162-174
3.50	25:32	1:43	6:51	149 148-150	1022	36 26-40	165 133-173
3.75	27:16	1:43	6:53	150 148-151	1033	37 36-40	167 155-175
4.00	28:59	1:43	6:51	150 150-151	1029	36 34-38	166 160-172
4.25	30:41	1:42	6:48	150 146-151	1021	37 36-38	167 161-172
4.50	32:23	1:42	6:48	151 150-153	1028	37 36-38	169 158-177
4.75	34:06	1:44	6:54	152 152-153	1049	37 34-38	165 159-171
5.00	37:19	3:12	12:49	141 108-151	1807	39 36-54	162 50-197
5.25	38:59	1:40	6:41	140 118-152	936	47 46-50	191 183-198
5.50	40:37	1:38	6:31	153 152-153	998	47 46-50	190 181-204
5.75	42:15	1:39	6:35	154 152-155	1015	48 46-50	190 184-199
6.00	43:54	1:39	6:35	155 154-155	1021	48 46-52	187 179-193
6.25	45:32	1:37	6:29	156 154-156	1012	49 42-54	190 183-197
6.50	47:11	1:39	6:36	156 152-158	1031	48 46-52	190 185-197
6.75	48:48	1:38	6:30	158 157-158	1028	49 46-50	192 188-197
7.00	50:26	1:38	6:32	159 158-159	1040	49 48-50	192 182-197
7.25	52:04	1:38	6:30	159 158-160	1034	48 46-50	195 188-201
7.45	53:20	1:16	6:26	161 160-161	1035	48 46-50	196 189-206

Heart

147/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

175W (206 max)

Power Graph

Power Bands

Cadence

41 (58 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:36	6:26	More
800m	3:13	6:28	More
1km	4:02	6:29	More
Mile	6:30	6:30	More
5k	22:02	7:05	More
5 miles	36:31	7:18	More
10k	44:52	7:13	More

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