Sun 24th Jul 2022 at 8:00am by Nellers
Cross > Row Indoor SS
-
Time
26:00
-
Miles
3.33
-
Min/mi
7:48
-
Cals
326
-
Watts
180
-
Cadence
41
-
BPM
146
-
%MHR
80.7
-
B/mi
1141
-
Surface
Road
Notes & Comments
UT1: warm up then 14 minutes @ r20
Split Summary
===
1) 1.68km - 9:00(5:22/km) 88cal
2) 0.12km - 1:00(8:33/km) 6cal
3) 3.42km - 14:00(4:06/km) 221cal
4) 0.15km - 2:00(12:59/km) 11cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
55 |
55 |
7:20 |
108 78-122 |
791 |
36 34-38 |
136 87-157 |
0.25 |
1:48 |
53 |
7:04 |
128 124-130 |
904 |
38 34-50 |
156 138-204 |
0.38 |
2:40 |
52 |
6:55 |
132 129-135 |
914 |
42 36-64 |
174 142-263 |
0.50 |
3:31 |
51 |
6:46 |
135 131-139 |
915 |
44 36-70 |
185 131-310 |
0.63 |
4:22 |
51 |
6:48 |
137 135-140 |
932 |
46 36-72 |
196 129-350 |
0.75 |
5:13 |
52 |
6:53 |
137 135-140 |
943 |
45 28-72 |
186 115-379 |
0.88 |
6:06 |
53 |
7:00 |
142 141-143 |
995 |
42 36-76 |
171 125-389 |
1.00 |
6:58 |
53 |
7:00 |
144 142-146 |
1009 |
42 36-70 |
178 145-389 |
1.13 |
10:04 |
3:06 |
24:48 |
127 115-144 |
3149 |
59 38-74 |
183 50-367 |
1.25 |
11:02 |
57 |
7:40 |
140 136-143 |
1073 |
40 38-42 |
179 170-185 |
1.38 |
11:52 |
50 |
6:41 |
146 144-148 |
977 |
40 40-42 |
181 173-185 |
1.50 |
12:41 |
49 |
6:35 |
149 149-150 |
981 |
40 38-42 |
183 176-189 |
1.63 |
13:31 |
50 |
6:39 |
149 148-153 |
990 |
41 40-42 |
188 183-194 |
1.75 |
14:20 |
49 |
6:31 |
154 153-154 |
1005 |
41 38-42 |
187 180-194 |
1.88 |
15:10 |
50 |
6:39 |
156 154-157 |
1038 |
40 38-42 |
190 181-198 |
2.00 |
15:59 |
49 |
6:30 |
155 154-156 |
1009 |
40 38-42 |
189 180-194 |
2.13 |
16:49 |
50 |
6:40 |
157 155-158 |
1047 |
40 38-40 |
185 179-191 |
2.25 |
17:38 |
49 |
6:33 |
157 156-158 |
1029 |
40 38-42 |
182 177-186 |
2.38 |
18:28 |
50 |
6:39 |
157 156-158 |
1043 |
39 38-40 |
184 177-190 |
2.50 |
19:18 |
50 |
6:40 |
158 157-159 |
1054 |
40 38-40 |
185 177-191 |
2.63 |
20:06 |
49 |
6:28 |
159 158-160 |
1029 |
40 38-42 |
189 182-195 |
2.75 |
20:56 |
50 |
6:39 |
159 159-160 |
1058 |
39 38-40 |
186 179-198 |
2.88 |
21:45 |
49 |
6:31 |
159 158-160 |
1037 |
40 38-42 |
188 180-195 |
3.00 |
22:34 |
49 |
6:33 |
160 160-160 |
1049 |
40 38-40 |
187 183-190 |
3.13 |
23:24 |
49 |
6:35 |
159 159-160 |
1047 |
40 38-42 |
192 183-195 |
3.25 |
24:17 |
53 |
7:04 |
146 121-160 |
1031 |
40 40-42 |
161 51-195 |
3.29 |
24:34 |
17 |
7:18 |
131 130-132 |
957 |
40 40-40 |
142 141-143 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:37 |
6:31 |
More |
800m |
3:15 |
6:33 |
More |
1km |
4:04 |
6:33 |
More |
Mile |
6:34 |
6:34 |
More |
5k |
23:11 |
7:28 |
More |
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