Sat 6th Aug 2022 at 5:00pm by Cats Whiskers

Cross > Row Indoor Ints

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Time
33:39
Miles
3.82
Min/mi
8:49
Cals
362
Watts
118
Cadence
45
BPM
142
%MHR
74.6
B/mi
1249
Surface
Road

Notes & Comments

Interval pyramid with 1R between each rep:
1000m @ 20
750m @ 22
4 x 500m @ 24
750m @ 22
1000m @ 20

Aimed for sustainable paces and keeping stroke length above 1.20m.

Split Summary
===
1) 0.62m - 4:53(7:52/m) 56cal
2) 0.03m - 1:00(28:44/m) 5cal
3) 0.47m - 3:30(7:31/m) 43cal
4) 0.05m - 1:00(19:52/m) 5cal
5) 0.31m - 2:16(7:19/m) 29cal
6) 0.06m - 1:00(18:05/m) 6cal
7) 0.31m - 2:16(7:16/m) 30cal
8) 0.06m - 1:00(18:05/m) 6cal
9) 0.31m - 2:15(7:16/m) 30cal
10) 0.04m - 1:00(22:40/m) 5cal
11) 0.31m - 2:16(7:16/m) 30cal
12) 0.03m - 1:00(31:33/m) 5cal
13) 0.47m - 3:29(7:27/m) 43cal
14) 0.04m - 1:00(25:33/m) 5cal
15) 0.62m - 4:44(7:37/m) 57cal
16) 0.09m - 1:00(11:30/m) 7cal

4:53 1:00 3:30 1:00 2:16 1:00 2:16 1:00 2:15 1:00 2:16 1:00 3:29 1:00 4:44 1:00

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	1:02	1:02	8:15	110 96-121	907	40 38-42	95 27-110
0.25	2:01	59	7:49	127 122-130	994	40 38-40	110 108-114
0.38	2:59	59	7:50	129 125-131	1011	40 38-40	112 109-114
0.50	3:56	57	7:36	136 132-139	1033	40 40-42	117 114-119
0.63	5:03	1:07	8:55	138 119-143	1232	41 40-42	114 15-124
0.75	6:40	1:37	12:53	125 117-135	1610	43 42-44	108 26-128
0.88	7:38	59	7:49	142 136-147	1111	44 42-46	128 123-131
1.00	8:35	56	7:29	149 147-151	1114	46 44-48	126 124-129
1.13	9:38	1:03	8:26	149 134-152	1257	46 44-48	117 12-134
1.25	11:07	1:29	11:56	129 122-141	1538	48 46-50	110 19-143
1.38	12:03	55	7:23	148 141-153	1093	48 48-50	140 135-144
1.50	13:16	1:14	9:49	146 121-155	1433	49 48-50	96 13-140
1.63	14:31	1:14	9:55	131 119-145	1300	49 44-50	130 23-145
1.75	15:25	54	7:15	152 145-156	1101	49 48-50	141 138-144
1.88	17:02	1:37	12:56	142 124-157	1836	48 48-50	98 12-141
2.00	17:57	55	7:20	138 126-147	1012	49 48-50	141 138-144
2.13	18:52	55	7:21	154 148-159	1132	49 48-50	142 136-144
2.25	20:34	1:42	13:34	139 127-159	1886	48 48-50	97 10-145
2.38	21:29	55	7:17	144 135-151	1049	49 46-50	144 139-150
2.50	22:24	56	7:25	157 139-159	1165	49 48-52	142 133-146
2.63	24:09	1:44	13:56	129 122-138	1797	45 42-50	99 12-132
2.75	25:05	56	7:30	146 139-153	1095	44 42-46	130 127-132
2.88	26:00	55	7:22	156 153-158	1149	44 42-44	133 127-138
3.00	27:05	1:05	8:41	155 135-159	1346	44 42-46	121 14-135
3.13	28:42	1:37	12:55	131 125-138	1693	42 40-44	94 21-122
3.25	29:41	59	7:50	145 138-150	1136	41 40-42	122 119-126
3.38	30:38	57	7:37	153 150-154	1166	41 40-44	121 118-124
3.50	31:35	57	7:32	155 155-156	1169	41 40-42	123 119-125
3.63	32:32	57	7:36	156 155-157	1186	42 40-44	124 120-129
3.71	33:37	1:05	13:00	145 133-157	1886	42 42-42	56 16-125

Heart

142/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

118W (150 max)

Power Graph

Power Bands

Cadence

45 (52 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:47	7:11	More
800m	3:46	7:34	More
1km	4:47	7:42	More
Mile	8:21	8:21	More
5k	28:25	9:09	More

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