Fri 29th Jul 2022 at 9:00am by Craggy
Cross > Rowing - Indoor
-
Time
58:13
-
Miles
8.70
-
Min/mi
6:41
-
Cals
934
-
Watts
180
-
Cadence
41
-
BPM
140
-
%MHR
78.6
-
B/mi
936
-
Surface
Road
Notes & Comments
14k rate ladder
5k@r18
4k@r20
3k@r22
2k@r24
2:30 rests
Split Summary
===
1) 3.11m - 21:24(6:53/m) 310cal
2) 0.02m - 2:30(2:14:07/m) 13cal
3) 2.49m - 16:43(6:44/m) 254cal
4) 0.02m - 2:30(2:34:45/m) 13cal
5) 1.86m - 12:13(6:33/m) 196cal
6) 0.02m - 2:30(2:05:44/m) 13cal
7) 1.24m - 7:54(6:21/m) 135cal
21:24 2:30 16:43 2:30 12:13 2:30 7:54
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
| 0.25 |
1:44 |
1:44 |
6:55 |
119 90-134 |
823 |
39 36-66 |
161 110-175 |
| 0.50 |
3:28 |
1:44 |
6:57 |
135 134-135 |
937 |
37 36-38 |
163 156-168 |
| 0.75 |
5:11 |
1:44 |
6:54 |
135 126-138 |
932 |
36 36-38 |
162 155-169 |
| 1.00 |
6:56 |
1:44 |
6:57 |
139 137-139 |
967 |
36 34-38 |
161 154-167 |
| 1.25 |
8:39 |
1:43 |
6:53 |
137 136-138 |
943 |
36 36-38 |
163 156-168 |
| 1.50 |
10:22 |
1:43 |
6:51 |
139 138-141 |
953 |
36 36-38 |
164 158-169 |
| 1.75 |
12:05 |
1:43 |
6:53 |
139 138-140 |
958 |
36 36-38 |
165 158-170 |
| 2.00 |
13:49 |
1:43 |
6:53 |
139 139-140 |
957 |
37 36-40 |
165 161-171 |
| 2.25 |
15:31 |
1:42 |
6:49 |
140 139-140 |
955 |
37 36-38 |
165 157-171 |
| 2.50 |
17:15 |
1:44 |
6:54 |
140 140-141 |
967 |
37 34-38 |
165 156-171 |
| 2.75 |
18:57 |
1:42 |
6:49 |
140 139-141 |
955 |
37 36-38 |
166 160-172 |
| 3.00 |
20:40 |
1:43 |
6:53 |
140 139-141 |
964 |
36 34-38 |
164 157-171 |
| 3.25 |
24:52 |
4:11 |
16:46 |
121 94-140 |
2028 |
39 34-50 |
164 32-182 |
| 3.50 |
26:33 |
1:42 |
6:47 |
137 127-139 |
930 |
40 26-52 |
175 134-188 |
| 3.75 |
28:15 |
1:41 |
6:45 |
139 137-139 |
939 |
40 38-44 |
173 163-185 |
| 4.00 |
29:56 |
1:41 |
6:43 |
139 137-143 |
935 |
40 38-44 |
175 167-182 |
| 4.25 |
31:36 |
1:41 |
6:43 |
142 140-143 |
955 |
40 38-42 |
176 170-182 |
| 4.50 |
33:17 |
1:40 |
6:41 |
142 141-144 |
950 |
40 40-42 |
177 170-182 |
| 4.75 |
34:57 |
1:41 |
6:42 |
142 140-143 |
952 |
40 40-42 |
177 171-180 |
| 5.00 |
36:39 |
1:41 |
6:45 |
140 134-145 |
946 |
41 40-42 |
177 173-182 |
| 5.25 |
38:19 |
1:40 |
6:40 |
144 143-144 |
961 |
40 38-42 |
177 171-183 |
| 5.50 |
39:59 |
1:40 |
6:41 |
143 142-144 |
957 |
40 38-42 |
177 172-184 |
| 5.75 |
44:08 |
4:09 |
16:36 |
125 97-145 |
2074 |
44 40-52 |
179 28-243 |
| 6.00 |
45:47 |
1:39 |
6:37 |
141 133-142 |
934 |
43 28-54 |
189 147-200 |
| 6.25 |
47:26 |
1:38 |
6:33 |
143 142-145 |
937 |
43 42-46 |
188 180-199 |
| 6.50 |
49:04 |
1:39 |
6:34 |
144 142-145 |
946 |
44 40-48 |
191 180-204 |
| 6.75 |
50:42 |
1:38 |
6:32 |
146 145-146 |
955 |
43 42-46 |
190 184-198 |
| 7.00 |
52:21 |
1:38 |
6:33 |
146 142-147 |
957 |
44 44-46 |
192 187-199 |
| 7.25 |
53:59 |
1:38 |
6:32 |
147 146-148 |
961 |
44 42-46 |
192 179-197 |
| 7.50 |
58:05 |
4:06 |
16:25 |
136 94-149 |
2232 |
45 42-56 |
190 76-209 |
| 7.75 |
59:42 |
1:37 |
6:28 |
135 112-147 |
874 |
48 46-50 |
206 197-216 |
| 8.00 |
1:01:17 |
1:35 |
6:20 |
148 147-149 |
936 |
48 46-50 |
207 195-217 |
| 8.25 |
1:02:53 |
1:36 |
6:23 |
151 149-152 |
964 |
48 46-50 |
208 201-220 |
| 8.50 |
1:04:27 |
1:35 |
6:19 |
153 152-154 |
967 |
48 46-50 |
211 204-221 |
| 8.70 |
1:05:43 |
1:16 |
6:21 |
155 154-155 |
984 |
48 46-50 |
210 203-217 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
1:34 |
6:18 |
More |
| 800m |
3:08 |
6:19 |
More |
| 1km |
3:56 |
6:19 |
More |
| Mile |
6:21 |
6:21 |
More |
| 5k |
21:25 |
6:54 |
More |
| 5 miles |
36:31 |
7:18 |
More |
| 10k |
46:44 |
7:31 |
More |
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