Sun 5th Mar 2023 at 3:47pm by Cats Whiskers

Cross > Row Indoor Ints

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Time
41:58
Miles
5.22
Min/mi
8:02
Cals
479
Watts
117
Cadence
44
BPM
139
%MHR
73.4
B/mi
1121
Surface
Road

Notes & Comments

4 x [1500m @ 20, 500m @ 26, 1R]. Realised part-way through that I’d messed up the PM5 programming and this should only have been 3 reps. Started conservatively and managed an almost perfectly progressive session. Original aim was for 24s/m on the 500s but couldn’t keep the rate down. Pleased with outcome and recovery on this as it’s the longest session I’ve done for months, I think.

Split Summary
===
1) 0.93m - 7:22(7:54/m) 83cal
2) 0.32m - 0(0/m)
3) 0.31m - 2:15(7:15/m) 30cal
4) 0.05m - 1:00(20:54/m) 5cal
5) 0.93m - 7:17(7:49/m) 84cal
6) 0.31m - 0(0/m)
7) 0.31m - 2:13(7:09/m) 30cal
8) 0.06m - 1:00(16:46/m) 6cal
9) 0.93m - 7:15(7:47/m) 84cal
10) 0.32m - 0(0/m)
11) 0.31m - 2:14(7:12/m) 30cal
12) 0.07m - 1:00(14:15/m) 6cal
13) 0.93m - 7:12(7:43/m) 84cal
14) 0.31m - 0(0/m)
15) 0.31m - 2:10(6:58/m) 31cal
16) 0.07m - 1:00(14:54/m) 6cal

7:22 0 2:15 1:00 7:17 0 2:13 1:00 7:15 0 2:14 1:00 7:12 0 2:10 1:00

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	2:00	2:00	7:58	112 102-118	893	39 36-44	104 52-111
0.50	3:57	1:58	7:51	127 110-133	997	38 36-40	111 107-115
0.75	5:56	1:58	7:53	135 130-140	1064	38 36-40	111 106-115
1.00	7:52	1:56	7:45	139 126-142	1077	45 38-56	123 108-144
1.25	9:57	2:05	8:20	111 88-150	926	53 52-54	130 10-146
1.50	12:25	2:28	9:51	127 124-132	1252	42 38-52	101 13-119
1.75	14:21	1:57	7:47	130 122-132	1011	39 36-40	113 108-119
2.00	16:19	1:58	7:53	134 122-146	1055	38 36-40	111 108-116
2.25	18:15	1:56	7:43	143 128-148	1103	43 36-56	122 111-143
2.50	20:03	1:48	7:10	80 70-128	574	54 52-56	148 140-155
2.75	22:36	2:33	10:12	138 133-145	1409	44 38-54	87 12-120
3.00	24:33	1:57	7:47	149 143-152	1159	38 36-40	115 109-119
3.25	26:30	1:57	7:48	150 147-153	1171	38 36-40	114 107-118
3.50	28:26	1:57	7:46	156 151-157	1212	40 38-52	118 112-154
3.75	30:15	1:48	7:13	163 156-168	1177	52 50-54	143 137-150
4.00	32:45	2:31	10:04	150 139-168	1510	46 38-54	83 13-149
4.25	34:41	1:56	7:44	147 142-151	1137	39 38-42	115 104-125
4.50	36:37	1:55	7:41	155 151-157	1190	40 38-42	120 116-124
4.75	38:31	1:55	7:38	158 156-160	1206	40 38-42	121 115-125
5.00	40:21	1:50	7:19	166 160-172	1215	56 38-60	154 118-169
5.14	41:55	1:34	10:59	164 141-173	1801	61 58-64	96 12-175

Heart

139/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

117W (175 max)

Power Graph

Power Bands

Cadence

44 (64 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
100m	25	6:39	More
200m	51	6:48	More
400m	1:43	6:53	More
800m	3:38	7:19	More
1km	4:35	7:23	More
Mile	7:29	7:29	More
5k	24:46	7:58	More
5 miles	40:14	8:03	More

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