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

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 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

Heart

137/155max
  • Show Beats/Mile

Power

195W (361 max)
Power Graph
Power Bands

Cadence

43 (60 max)
Cadence Chart
Cadence Bands

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

Bespoke Fields

1 minute HR recovery
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