Mon 3rd Oct 2022 at 6:00am by Nellers

Cross > Row Indoor SS

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Time
42:00
Miles
5.65
Min/mi
7:26
Cals
569
Watts
167
Cadence
40
BPM
145
%MHR
79.9
B/mi
1074
Surface
Road

Notes & Comments

UT1: 2 x 10 minutes @ r20/ 2 minute rest (plus warm up and down)

Split Summary
===
1) 2.07km - 9:00(4:21/km) 126cal
2) 0.07km - 1:00(14:05/km) 5cal
3) 2.4km - 10:00(4:10/km) 153cal
4) 0.11km - 2:00(19:03/km) 10cal
5) 2.41km - 10:00(4:09/km) 154cal
6) 0.23km - 2:00(8:46/km) 12cal
7) 1.81km - 8:00(4:25/km) 109cal

9:00 1:00 10:00 2:00 10:00 2:00 8:00

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	1:47	1:47	7:09	116 89-131	829	35 32-38	146 100-154
0.50	3:32	1:45	6:58	135 132-139	941	40 34-54	167 141-239
0.75	5:15	1:43	6:54	139 137-143	958	41 34-64	176 138-304
1.00	7:01	1:46	7:02	143 141-146	1006	41 34-68	167 131-343
1.25	8:45	1:44	6:58	145 144-147	1009	43 34-70	176 125-344
1.50	11:12	2:27	9:47	135 119-144	1320	39 34-44	160 43-200
1.75	12:54	1:42	6:49	146 142-149	995	40 38-42	177 168-185
2.00	14:35	1:41	6:44	150 149-150	1009	40 38-42	176 170-184
2.25	16:15	1:40	6:42	151 150-152	1011	40 38-42	177 171-185
2.50	17:57	1:42	6:46	151 151-152	1023	40 38-42	175 165-183
2.75	19:37	1:40	6:41	152 152-153	1015	41 40-42	179 172-183
3.00	22:54	3:17	13:09	133 114-152	1750	41 38-44	167 46-237
3.25	24:37	1:42	6:49	147 142-151	1003	41 38-42	178 173-188
3.50	26:17	1:40	6:40	153 151-154	1021	41 40-42	180 175-186
3.75	27:57	1:40	6:42	155 154-155	1038	41 40-42	179 172-185
4.00	29:37	1:40	6:38	156 155-157	1035	41 38-42	180 172-187
4.25	31:17	1:40	6:40	156 156-157	1039	40 38-42	180 169-189
4.50	34:06	2:49	11:15	139 120-156	1565	40 34-42	152 48-188
4.75	35:53	1:47	7:09	140 133-143	1000	36 36-38	148 145-156
5.00	37:40	1:47	7:07	144 143-145	1025	36 36-38	150 143-155
5.25	39:27	1:47	7:08	146 144-147	1043	36 36-38	148 144-156
5.50	41:13	1:46	7:04	147 146-148	1038	37 36-38	149 144-153
5.61	41:59	46	7:14	147 145-147	1064	36 34-36	147 141-153

Heart

145/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

167W (344 max)

Power Graph

Power Bands

Cadence

40 (70 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:39	6:36	More
800m	3:18	6:38	More
1km	4:08	6:39	More
Mile	6:40	6:40	More

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