Thu 4th Aug 2022 at 6:00am by Nellers
Cross > Row Indoor SS
-
Time
30:00
-
Miles
4.25
-
Min/mi
7:04
-
Cals
426
-
Watts
180
-
Cadence
44
-
BPM
150
-
%MHR
82.7
-
B/mi
1057
-
Surface
Road
Notes & Comments
AT: 10 minutes @ r26 (plus warm up and down)
Split Summary
===
1) 2.04km - 9:00(4:24/km) 123cal
2) 0.11km - 1:00(9:26/km) 6cal
3) 2.56km - 10:00(3:54/km) 175cal
4) 0km - 0(0/km)
5) 2.13km - 10:00(4:42/km) 122cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
56 |
56 |
7:29 |
106 90-119 |
793 |
34 32-36 |
127 113-137 |
0.25 |
1:50 |
53 |
7:07 |
127 120-131 |
904 |
37 34-44 |
143 131-174 |
0.38 |
2:43 |
53 |
7:07 |
134 132-135 |
953 |
40 36-50 |
156 133-209 |
0.50 |
3:35 |
52 |
6:54 |
136 135-138 |
939 |
45 34-68 |
186 134-281 |
0.63 |
4:27 |
52 |
6:56 |
139 136-143 |
963 |
43 34-68 |
175 135-321 |
0.75 |
5:19 |
52 |
6:56 |
144 143-145 |
999 |
44 34-68 |
188 131-327 |
0.88 |
6:11 |
53 |
7:00 |
144 144-145 |
1008 |
42 34-66 |
173 131-323 |
1.00 |
7:04 |
52 |
7:00 |
146 144-147 |
1022 |
40 34-70 |
159 131-337 |
1.13 |
7:58 |
54 |
7:14 |
147 145-149 |
1064 |
39 36-70 |
149 124-337 |
1.25 |
8:51 |
53 |
7:05 |
146 145-147 |
1035 |
41 34-58 |
159 128-234 |
1.38 |
10:18 |
1:27 |
11:36 |
134 129-146 |
1553 |
42 34-54 |
168 27-255 |
1.50 |
11:05 |
47 |
6:14 |
150 141-156 |
935 |
52 50-54 |
231 226-237 |
1.63 |
11:51 |
47 |
6:13 |
159 157-161 |
989 |
53 52-54 |
226 215-231 |
1.75 |
12:39 |
47 |
6:19 |
162 161-162 |
1022 |
52 50-54 |
219 211-227 |
1.88 |
13:25 |
47 |
6:13 |
161 161-162 |
1001 |
52 50-54 |
217 206-225 |
2.00 |
14:13 |
48 |
6:22 |
161 161-162 |
1025 |
53 52-54 |
213 205-218 |
2.13 |
15:01 |
48 |
6:20 |
162 162-162 |
1026 |
52 50-54 |
210 206-217 |
2.25 |
15:47 |
47 |
6:13 |
163 162-163 |
1014 |
53 50-54 |
212 206-222 |
2.38 |
16:35 |
47 |
6:20 |
162 162-162 |
1025 |
52 50-54 |
210 201-216 |
2.50 |
17:23 |
48 |
6:26 |
162 162-162 |
1042 |
52 50-54 |
210 205-218 |
2.63 |
18:10 |
47 |
6:16 |
161 161-162 |
1008 |
52 50-54 |
209 201-216 |
2.75 |
18:57 |
47 |
6:18 |
160 160-161 |
1008 |
52 50-54 |
210 204-220 |
2.88 |
19:44 |
47 |
6:16 |
160 160-161 |
1003 |
52 50-54 |
215 208-223 |
3.00 |
20:41 |
57 |
7:32 |
146 140-161 |
1100 |
42 38-54 |
145 38-218 |
3.13 |
21:34 |
54 |
7:08 |
141 140-142 |
1006 |
38 36-40 |
146 142-150 |
3.25 |
22:28 |
53 |
7:07 |
143 142-145 |
1019 |
37 36-38 |
147 144-151 |
3.38 |
23:21 |
54 |
7:09 |
147 145-148 |
1051 |
36 36-38 |
148 146-151 |
3.50 |
24:14 |
53 |
7:02 |
149 149-150 |
1047 |
37 36-38 |
151 148-156 |
3.63 |
25:08 |
54 |
7:10 |
151 150-151 |
1082 |
36 36-38 |
151 143-155 |
3.75 |
26:01 |
53 |
7:05 |
152 151-153 |
1076 |
36 36-38 |
150 148-155 |
3.88 |
26:54 |
53 |
7:07 |
152 152-153 |
1081 |
36 34-36 |
146 143-150 |
4.00 |
27:47 |
53 |
7:06 |
152 152-153 |
1080 |
36 34-40 |
151 145-163 |
4.13 |
28:40 |
52 |
7:00 |
153 153-154 |
1070 |
37 36-38 |
152 148-157 |
4.22 |
29:22 |
42 |
7:04 |
154 154-154 |
1087 |
37 36-38 |
149 145-153 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:31 |
6:05 |
More |
800m |
3:04 |
6:11 |
More |
1km |
3:51 |
6:12 |
More |
Mile |
6:15 |
6:15 |
More |
5k |
21:23 |
6:53 |
More |
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