Tue 9th Aug 2022 at 5:00pm by Craggy

Cross > Row Indoor Ints

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Time
32:00
Miles
4.92
Min/mi
6:30
Cals
592
Watts
194
Cadence
43
BPM
135
%MHR
76
B/mi
879
Surface
Road

Notes & Comments

8x4' @r20,20,20,20,20,22,24,26 /2r

Split Summary
===
1) 0.61m - 4:00(6:37/m) 63cal
2) 0.02m - 2:00(1:59:13/m) 10cal
3) 0.61m - 4:00(6:36/m) 63cal
4) 0.02m - 2:00(2:03:48/m) 10cal
5) 0.61m - 4:00(6:36/m) 63cal
6) 0.02m - 2:00(1:54:57/m) 10cal
7) 0.61m - 4:00(6:36/m) 63cal
8) 0.02m - 2:00(1:54:57/m) 10cal
9) 0.61m - 4:00(6:36/m) 63cal
10) 0.02m - 2:00(1:37:32/m) 10cal
11) 0.62m - 4:00(6:29/m) 66cal
12) 0.02m - 2:00(1:26:59/m) 10cal
13) 0.63m - 4:00(6:21/m) 69cal
14) 0.02m - 2:00(1:26:59/m) 10cal
15) 0.65m - 4:00(6:11/m) 72cal

4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00

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	1:39	1:39	6:37	116 77-137	768	42 38-62	185 124-223
0.50	3:19	1:39	6:37	136 130-140	900	41 38-42	185 179-196
0.75	6:55	3:36	14:24	120 78-140	1729	40 38-46	181 46-232
1.00	8:36	1:41	6:43	135 128-140	907	40 38-42	184 180-189
1.25	12:11	3:35	14:20	126 82-140	1806	40 38-46	180 47-237
1.50	13:51	1:40	6:42	131 103-138	877	40 38-42	184 177-189
1.75	15:30	1:39	6:36	141 139-144	932	40 38-42	186 180-192
2.00	19:02	3:31	14:06	121 85-144	1706	41 38-52	180 53-262
2.25	20:44	1:42	6:49	142 137-144	967	40 38-42	186 182-194
2.50	24:21	3:37	14:29	127 89-143	1840	40 38-50	185 77-238
2.75	26:01	1:40	6:39	135 117-145	897	40 38-42	186 180-195
3.00	27:40	1:39	6:37	143 142-145	947	40 40-42	186 178-193
3.25	31:14	3:34	14:16	122 85-145	1741	43 40-50	194 70-283
3.50	32:52	1:38	6:31	146 141-147	952	43 42-46	196 187-203
3.75	36:22	3:30	14:00	130 89-148	1820	44 42-62	196 32-270
4.00	37:58	1:36	6:23	140 123-150	894	47 46-50	208 198-213
4.25	39:33	1:36	6:22	152 150-153	968	47 46-50	209 203-215
4.50	43:01	3:28	13:51	129 91-153	1787	51 46-60	212 40-295
4.75	44:34	1:33	6:11	153 142-156	947	52 50-54	225 219-232
4.98	46:02	1:28	6:22	158 156-159	1005	52 50-54	226 219-235

Heart

135/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

194W (295 max)

Power Graph

Power Bands

Cadence

43 (62 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:32	6:08	More
800m	3:04	6:10	More
1km	3:50	6:10	More
Mile	8:08	8:08	More
5k	27:43	8:55	More

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