Sat 6th Aug 2022 at 7:00am by Nellers

Cross > Row Indoor SS

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Time
40:00
Miles
5.45
Min/mi
7:20
Cals
552
Watts
184
Cadence
47
BPM
149
%MHR
82.3
B/mi
1093
Surface
Road

Notes & Comments

AT: 2 x 8 minutes @ r26/ 4 minutes rest (plus warm up and down)

Split Summary
===
1) 2.07km - 9:00(4:21/km) 126cal
2) 0.1km - 1:00(10:00/km) 6cal
3) 2.06km - 8:00(3:53/km) 141cal
4) 0.61km - 4:00(6:37/km) 30cal
5) 2.03km - 8:00(3:57/km) 136cal
6) 0.02km - 1:00(52:38/km) 5cal
7) 1.9km - 9:00(4:44/km) 108cal

9:00 1:00 8:00 4:00 8:00 1:00 9:00

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts
0.25	1:48	1:48	7:11	111 85-124	798	37 34-46	143 126-186
0.50	3:32	1:44	6:55	129 124-133	893	41 34-60	169 134-252
0.75	5:16	1:44	6:57	133 130-137	924	45 36-74	185 135-379
1.00	7:02	1:46	7:03	141 138-142	993	44 34-80	172 129-393
1.25	8:44	1:43	6:51	145 142-147	993	45 36-78	196 133-421
1.50	11:00	2:16	9:03	139 125-153	1257	48 36-54	195 22-247
1.75	12:35	1:35	6:19	158 153-160	997	52 48-56	225 214-240
2.00	14:09	1:34	6:16	159 159-159	995	53 50-54	216 201-230
2.25	15:42	1:33	6:14	160 159-161	997	52 50-54	215 208-223
2.50	17:18	1:36	6:23	162 161-163	1033	52 50-54	209 198-226
2.75	19:04	1:47	7:06	144 122-162	1023	52 50-54	163 67-219
3.00	22:07	3:02	12:09	138 134-143	1678	52 48-52	153 124-223
3.25	23:42	1:36	6:24	155 144-162	991	53 50-56	215 202-228
3.50	25:18	1:36	6:23	163 162-164	1040	52 50-54	207 198-214
3.75	26:54	1:36	6:23	164 164-165	1047	53 52-54	206 196-216
4.00	28:29	1:35	6:22	164 163-165	1044	52 50-54	203 195-212
4.25	31:07	2:37	10:29	159 124-163	1668	52 40-56	200 110-227
4.50	32:56	1:50	7:18	136 125-144	993	38 36-40	139 135-146
4.75	34:45	1:49	7:14	146 144-149	1057	37 34-40	142 137-148
5.00	36:33	1:48	7:13	150 149-151	1082	36 34-38	143 136-149
5.25	38:21	1:48	7:12	151 151-152	1086	36 34-38	144 139-149
5.41	39:28	1:07	7:08	152 151-152	1085	37 36-40	149 143-156

Heart

149/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

184W (421 max)

Power Graph

Power Bands

Cadence

47 (80 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:31	6:05	More
800m	3:04	6:10	More
1km	3:51	6:11	More
Mile	6:13	6:13	More
5k	22:05	7:06	More
5 miles	36:32	7:18	More

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