Thu 4th Aug 2022 at 6:00am by Nellers

Cross > Row Indoor SS

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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

9:00 1:00 10:00 0 10:00

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.13	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

Heart

150/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

180W (337 max)

Power Graph

Power Bands

Cadence

44 (70 max)

Cadence Chart

Cadence Bands

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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