Sun 18th Sep 2022 at 8:00am by Nellers
Cross > Row Indoor SS
-
Time
1:04:00
-
Miles
8.84
-
Min/mi
7:14
-
Cals
869
-
Watts
156
-
Cadence
36
-
BPM
147
-
%MHR
81.4
-
B/mi
1067
-
Surface
Road
Notes & Comments
UT2: 30/20/10 minutes @ r18/ 2 min rests
Split Summary
===
1) 6.91km - 30:00(4:20/km) 423cal
2) 0.16km - 2:00(12:25/km) 11cal
3) 4.61km - 20:00(4:21/km) 281cal
4) 0.23km - 2:00(8:37/km) 12cal
5) 2.31km - 10:00(4:20/km) 142cal
30:00 2:00 20:00 2:00 10:00
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
| 0.25 |
1:45 |
1:45 |
6:59 |
116 90-131 |
810 |
36 34-40 |
156 144-166 |
| 0.50 |
3:29 |
1:44 |
6:58 |
132 132-133 |
919 |
36 34-38 |
159 153-165 |
| 0.75 |
5:13 |
1:44 |
6:57 |
136 133-138 |
944 |
37 34-38 |
161 155-166 |
| 1.00 |
6:57 |
1:43 |
6:53 |
141 137-143 |
971 |
37 34-38 |
161 154-166 |
| 1.25 |
8:41 |
1:44 |
6:57 |
144 142-146 |
1000 |
37 36-40 |
158 153-165 |
| 1.50 |
10:26 |
1:45 |
7:00 |
147 145-147 |
1029 |
37 36-38 |
157 153-161 |
| 1.75 |
12:11 |
1:45 |
7:01 |
146 145-147 |
1024 |
37 36-38 |
155 149-160 |
| 2.00 |
13:56 |
1:45 |
7:01 |
148 146-149 |
1038 |
36 34-38 |
155 150-162 |
| 2.25 |
15:41 |
1:45 |
7:00 |
148 147-149 |
1036 |
36 36-38 |
156 151-159 |
| 2.50 |
17:26 |
1:45 |
7:00 |
148 147-148 |
1035 |
36 34-38 |
156 153-159 |
| 2.75 |
19:12 |
1:45 |
7:01 |
147 146-148 |
1032 |
36 34-38 |
153 145-158 |
| 3.00 |
20:58 |
1:46 |
7:04 |
148 147-150 |
1045 |
36 36-38 |
155 151-160 |
| 3.25 |
22:42 |
1:44 |
6:57 |
150 149-150 |
1043 |
36 34-38 |
156 151-160 |
| 3.50 |
24:27 |
1:45 |
7:01 |
151 149-152 |
1061 |
36 34-38 |
155 150-159 |
| 3.75 |
26:13 |
1:46 |
7:02 |
152 150-153 |
1069 |
36 36-38 |
156 151-163 |
| 4.00 |
27:56 |
1:43 |
6:54 |
152 152-153 |
1048 |
36 34-38 |
160 153-168 |
| 4.25 |
29:40 |
1:44 |
6:57 |
152 152-153 |
1056 |
36 34-38 |
160 154-165 |
| 4.50 |
32:46 |
3:06 |
12:24 |
133 123-153 |
1650 |
36 34-36 |
139 36-181 |
| 4.75 |
34:33 |
1:47 |
7:07 |
146 141-149 |
1039 |
36 34-40 |
156 149-167 |
| 5.00 |
36:18 |
1:45 |
6:59 |
150 149-151 |
1049 |
36 34-38 |
158 150-167 |
| 5.25 |
38:02 |
1:44 |
6:56 |
152 149-153 |
1053 |
36 34-38 |
159 153-165 |
| 5.50 |
39:47 |
1:46 |
7:02 |
154 153-155 |
1083 |
36 34-38 |
157 151-162 |
| 5.75 |
41:31 |
1:44 |
6:55 |
153 153-154 |
1059 |
36 34-38 |
159 154-163 |
| 6.00 |
43:16 |
1:45 |
6:59 |
154 153-156 |
1074 |
36 34-38 |
158 150-165 |
| 6.25 |
45:01 |
1:45 |
7:01 |
153 152-154 |
1073 |
36 34-38 |
156 149-162 |
| 6.50 |
46:47 |
1:46 |
7:03 |
153 152-154 |
1079 |
36 34-38 |
154 149-160 |
| 6.75 |
48:33 |
1:46 |
7:03 |
152 152-153 |
1072 |
36 34-38 |
153 143-160 |
| 7.00 |
50:17 |
1:44 |
6:57 |
154 153-155 |
1070 |
36 34-38 |
156 150-162 |
| 7.25 |
52:01 |
1:44 |
6:55 |
153 127-155 |
1058 |
36 34-38 |
154 29-172 |
| 7.50 |
54:49 |
2:48 |
11:13 |
137 126-146 |
1537 |
36 34-38 |
142 104-184 |
| 7.75 |
56:35 |
1:46 |
7:03 |
149 147-150 |
1051 |
37 36-38 |
156 153-164 |
| 8.00 |
58:19 |
1:45 |
6:58 |
151 150-152 |
1053 |
36 34-38 |
157 151-165 |
| 8.25 |
1:00:05 |
1:45 |
7:02 |
153 152-154 |
1075 |
36 34-38 |
157 150-162 |
| 8.50 |
1:01:49 |
1:44 |
6:56 |
152 150-154 |
1055 |
36 34-38 |
158 150-169 |
| 8.75 |
1:03:32 |
1:43 |
6:53 |
154 153-156 |
1061 |
37 36-38 |
164 157-182 |
| 8.81 |
1:03:55 |
23 |
6:55 |
154 154-154 |
1064 |
37 36-38 |
169 160-176 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
1:42 |
6:49 |
More |
| 800m |
3:25 |
6:53 |
More |
| 1km |
4:17 |
6:54 |
More |
| Mile |
6:56 |
6:56 |
More |
| 5k |
21:41 |
6:59 |
More |
| 5 miles |
36:17 |
7:15 |
More |
| 10k |
44:45 |
7:12 |
More |
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