Fri 24th Mar 2023 at 5:50pm by Cats Whiskers
Cross > Row Indoor SS
-
Time
24:07
-
Miles
3.11
-
Min/mi
7:45
-
Cals
277
-
Watts
119
-
Cadence
40
-
BPM
91
-
%MHR
47.8
-
B/mi
704
-
Surface
Road
Notes & Comments
Steadyish start as a warm-up then SS @ 20s/m, trying to keep s/l over 1.20m. Good session.
Split Summary
===
1) 3.11m - 24:07(7:46/m) 277cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
1:02 |
1:02 |
8:18 |
91 71-102 |
755 |
38 36-40 |
93 61-101 |
0.25 |
2:03 |
1:00 |
8:03 |
109 102-119 |
877 |
38 38-40 |
104 100-107 |
0.38 |
3:02 |
1:00 |
7:57 |
121 119-122 |
961 |
39 38-40 |
108 105-111 |
0.50 |
4:00 |
58 |
7:46 |
122 121-123 |
947 |
38 38-40 |
110 108-112 |
0.63 |
5:15 |
1:15 |
10:00 |
123 122-126 |
1230 |
39 38-40 |
112 110-116 |
0.75 |
6:14 |
59 |
7:52 |
117 113-126 |
921 |
43 38-96 |
103 14-117 |
0.88 |
7:14 |
59 |
7:54 |
120 118-120 |
948 |
39 38-40 |
113 110-116 |
1.00 |
8:11 |
58 |
7:42 |
117 111-120 |
901 |
40 38-42 |
116 112-118 |
1.13 |
9:09 |
58 |
7:42 |
110 107-111 |
848 |
40 38-42 |
115 113-117 |
1.25 |
10:07 |
58 |
7:46 |
109 105-111 |
847 |
40 38-40 |
115 112-117 |
1.38 |
11:05 |
58 |
7:42 |
105 103-111 |
809 |
39 38-40 |
118 116-122 |
1.50 |
12:02 |
57 |
7:37 |
102 99-103 |
778 |
40 40-40 |
119 116-123 |
1.63 |
13:00 |
57 |
7:38 |
92 91-97 |
702 |
40 38-42 |
122 120-125 |
1.75 |
13:56 |
56 |
7:32 |
87 85-91 |
655 |
40 38-42 |
124 121-126 |
1.88 |
14:52 |
56 |
7:31 |
81 75-85 |
609 |
40 38-42 |
128 124-131 |
2.00 |
15:49 |
56 |
7:30 |
74 72-75 |
556 |
41 40-42 |
125 119-129 |
2.13 |
16:45 |
57 |
7:33 |
71 70-72 |
537 |
40 40-42 |
127 123-129 |
2.25 |
17:42 |
56 |
7:28 |
66 65-70 |
493 |
41 40-42 |
127 123-129 |
2.38 |
18:37 |
56 |
7:27 |
63 61-65 |
470 |
40 38-42 |
128 126-130 |
2.50 |
19:34 |
56 |
7:32 |
61 61-61 |
459 |
41 40-42 |
127 125-129 |
2.63 |
20:29 |
56 |
7:25 |
61 61-61 |
452 |
40 38-42 |
127 124-129 |
2.75 |
21:26 |
57 |
7:35 |
61 61-61 |
462 |
40 40-42 |
128 126-132 |
2.88 |
22:22 |
56 |
7:27 |
60 58-64 |
447 |
40 40-42 |
128 126-131 |
3.00 |
23:18 |
56 |
7:27 |
68 65-68 |
506 |
41 38-42 |
129 126-132 |
3.10 |
24:01 |
43 |
7:23 |
72 68-74 |
532 |
39 36-42 |
129 125-135 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
100m |
27 |
7:14 |
More |
200m |
55 |
7:22 |
More |
400m |
1:50 |
7:24 |
More |
800m |
3:42 |
7:27 |
More |
1km |
4:38 |
7:28 |
More |
Mile |
7:29 |
7:29 |
More |
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