Tue 26th Jul 2022 at 9:00am by Craggy

Cross > Row Indoor Ints

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Time
31:01
Miles
4.97
Min/mi
6:14
Cals
807
Watts
221
Cadence
51
Surface
Road

Notes & Comments

8 x 1k double rate ladder.
R22, 24, 26, 28 and repeat, 2 min rests

Split Summary
===
1) 0.62m - 4:03(6:32/m) 65cal
2) 0.02m - 2:00(1:54:57/m) 10cal
3) 0.62m - 3:55(6:19/m) 68cal
4) 0.02m - 2:00(1:47:17/m) 10cal
5) 0.62m - 3:49(6:09/m) 70cal
6) 0.01m - 2:00(2:19:57/m) 10cal
7) 0.62m - 3:43(6:00/m) 72cal
8) 0m - 2:00(53:38:41/m) 10cal
9) 0.62m - 4:03(6:31/m) 66cal
10) 0.62m - 2:00(3:13/m) 196cal
11) 0.62m - 3:55(6:18/m) 68cal
12) 0.02m - 2:00(2:03:48/m) 10cal
13) 0.62m - 3:49(6:08/m) 70cal
14) 0.02m - 2:00(1:22:32/m) 10cal
15) 0.62m - 3:43(5:59/m) 72cal

4:03 2:00 3:55 2:00 3:49 2:00 3:43 2:00 4:03 2:00 3:55 2:00 3:49 2:00 3:43

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Power Watts Watts
0.25	1:38	1:38	6:33	45 42-64	191 138-210
0.50	3:16	1:38	6:30	44 42-46	191 183-200
0.75	6:47	3:31	14:06	47 44-58	199 70-217
1.00	8:24	1:36	6:25	49 46-50	211 203-217
1.25	9:58	1:34	6:16	48 46-50	209 70-225
1.50	13:25	3:27	13:49	53 48-64	226 120-255
1.75	14:58	1:33	6:13	51 50-54	230 221-239
2.00	18:29	3:31	14:02	54 50-62	234 51-301
2.25	19:59	1:30	6:01	56 52-60	248 238-262
2.50	21:29	1:30	6:01	56 52-60	249 238-261
2.75	25:07	3:37	14:29	46 42-62	191 102-214
3.00	26:46	1:39	6:35	44 42-46	192 182-199
3.25	30:22	3:37	14:26	47 42-64	206 184-231
3.50	31:58	1:36	6:24	48 46-50	213 207-219
3.75	33:33	1:35	6:18	48 46-52	205 38-231
4.00	37:01	3:28	13:53	52 50-64	231 210-273
4.25	38:33	1:32	6:08	52 48-54	231 222-239
4.50	41:54	3:21	13:25	55 50-62	238 54-360
4.75	43:27	1:33	6:13	56 54-58	249 239-259
5.00	44:56	1:29	5:56	56 54-58	251 245-257
5.01	45:02	6	9:03	54 54-54	251 251-251

Power

221W (360 max)

Power Graph

Power Bands

Cadence

51 (64 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:28	5:55	More
800m	2:58	5:57	More
1km	3:48	6:08	More
Mile	7:55	7:55	More
5k	27:04	8:43	More
5 miles	44:55	8:59	More

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