Tue 16th Aug 2022 at 8:00am by Craggy
Cross > Row Indoor Ints
-
Time
30:00
-
Miles
4.61
-
Min/mi
6:30
-
Cals
539
-
Watts
195
-
Cadence
43
-
BPM
137
-
%MHR
77.2
-
B/mi
894
-
Surface
Road
Notes & Comments
6 x 5 min @20, 20, 20, 22, 22, 24spm
Split Summary
===
1) 0.76m - 5:00(6:37/m) 78cal
2) 0.01m - 2:00(3:09:20/m) 10cal
3) 0.76m - 5:00(6:37/m) 79cal
4) 0.02m - 2:00(1:20:28/m) 10cal
5) 0.76m - 5:00(6:35/m) 79cal
6) 0.02m - 2:00(1:34:40/m) 10cal
7) 0.77m - 5:00(6:28/m) 82cal
8) 0.02m - 2:00(1:22:32/m) 10cal
9) 0.77m - 5:00(6:27/m) 83cal
10) 0.03m - 2:00(1:09:58/m) 10cal
11) 0.8m - 5:00(6:16/m) 88cal
5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 5:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
50 |
50 |
6:40 |
106 83-126 |
707 |
45 40-60 |
178 108-199 |
0.25 |
1:40 |
50 |
6:37 |
133 127-136 |
879 |
41 40-42 |
185 179-191 |
0.38 |
2:29 |
50 |
6:38 |
133 127-140 |
882 |
41 38-42 |
186 179-190 |
0.50 |
3:20 |
50 |
6:42 |
140 140-141 |
939 |
41 38-42 |
184 180-190 |
0.63 |
4:09 |
49 |
6:35 |
140 139-140 |
921 |
40 38-42 |
185 178-191 |
0.75 |
4:58 |
49 |
6:30 |
141 140-141 |
917 |
40 40-42 |
185 182-189 |
0.88 |
7:43 |
2:45 |
22:00 |
112 89-130 |
2464 |
40 38-48 |
191 45-263 |
1.00 |
8:37 |
55 |
7:16 |
133 126-141 |
967 |
40 38-42 |
184 177-189 |
1.13 |
9:27 |
50 |
6:39 |
142 141-142 |
944 |
40 38-42 |
187 181-190 |
1.25 |
10:17 |
50 |
6:40 |
140 140-141 |
934 |
40 38-42 |
182 177-187 |
1.38 |
11:07 |
50 |
6:36 |
141 140-141 |
931 |
40 38-42 |
185 180-191 |
1.50 |
11:57 |
50 |
6:40 |
140 91-144 |
934 |
40 38-42 |
181 41-194 |
1.63 |
14:34 |
2:37 |
20:56 |
112 92-128 |
2345 |
42 38-54 |
192 89-295 |
1.75 |
15:29 |
55 |
7:22 |
136 129-141 |
1001 |
41 40-42 |
188 180-195 |
1.88 |
16:19 |
50 |
6:39 |
141 140-141 |
938 |
40 38-42 |
185 179-190 |
2.00 |
17:09 |
50 |
6:38 |
140 139-141 |
929 |
40 38-42 |
184 175-188 |
2.13 |
17:58 |
49 |
6:33 |
141 140-142 |
923 |
40 40-42 |
185 182-191 |
2.25 |
18:47 |
50 |
6:36 |
143 141-145 |
945 |
40 40-42 |
189 184-195 |
2.38 |
21:31 |
2:44 |
21:49 |
118 102-146 |
2574 |
44 40-50 |
207 104-361 |
2.50 |
22:22 |
51 |
6:47 |
134 129-139 |
910 |
44 42-46 |
193 183-203 |
2.63 |
23:11 |
49 |
6:31 |
144 140-146 |
938 |
44 44-46 |
194 189-199 |
2.75 |
23:59 |
48 |
6:27 |
145 145-146 |
934 |
44 42-44 |
196 191-202 |
2.88 |
24:48 |
49 |
6:30 |
146 146-146 |
948 |
43 42-44 |
195 189-201 |
3.00 |
25:37 |
49 |
6:31 |
146 146-148 |
950 |
44 42-46 |
198 191-201 |
3.13 |
28:12 |
2:36 |
20:47 |
122 95-148 |
2535 |
45 42-54 |
193 44-343 |
3.25 |
29:06 |
54 |
7:11 |
132 121-139 |
948 |
44 42-46 |
198 194-202 |
3.38 |
29:55 |
48 |
6:27 |
142 139-144 |
916 |
44 42-46 |
197 191-203 |
3.50 |
30:43 |
48 |
6:25 |
145 144-146 |
930 |
43 42-44 |
197 193-204 |
3.63 |
31:32 |
49 |
6:36 |
146 146-147 |
963 |
44 42-44 |
197 193-201 |
3.75 |
32:20 |
48 |
6:21 |
147 146-147 |
934 |
43 42-46 |
198 188-205 |
3.88 |
34:56 |
2:36 |
20:49 |
133 96-150 |
2768 |
44 42-54 |
188 53-331 |
4.00 |
35:47 |
51 |
6:51 |
120 102-131 |
822 |
49 46-54 |
217 207-251 |
4.13 |
36:34 |
47 |
6:14 |
143 132-147 |
891 |
48 46-48 |
213 208-215 |
4.25 |
37:22 |
48 |
6:23 |
149 147-151 |
952 |
48 46-50 |
215 210-220 |
4.38 |
38:08 |
46 |
6:11 |
152 151-152 |
939 |
48 46-50 |
216 211-224 |
4.50 |
38:56 |
48 |
6:20 |
152 151-154 |
964 |
48 46-50 |
219 214-221 |
4.63 |
39:42 |
46 |
6:11 |
155 154-155 |
958 |
48 46-50 |
221 215-224 |
4.67 |
39:59 |
17 |
6:11 |
155 155-155 |
959 |
48 46-50 |
229 222-243 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
1:32 |
6:12 |
More |
800m |
3:06 |
6:14 |
More |
1km |
3:53 |
6:16 |
More |
Mile |
8:10 |
8:10 |
More |
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