Sun 7th Apr 2024 at 9:36am by Nellers

Cross > Row Indoor SS

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Time
48:00
Miles
6.51
Min/mi
7:22
Cals
638
Watts
151
Cadence
40
BPM
138
%MHR
76.2
B/mi
1016
Surface
Road

Notes & Comments

UT2: 3 x 15 min @ r20/ 2 min rest

1) 3.42km - 15:00(4:23/km) 207cal
2) 0.03km - 1:00(33:13/km) 5cal
3) 3.42km - 15:00(4:23/km) 207cal
4) 0.05km - 1:00(19:46/km) 5cal
5) 3.43km - 15:00(4:22/km) 208cal
6) 0.12km - 1:00(8:03/km) 6cal

15:00 1:00 15:00 1:00 15:00 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	1:47	1:47	7:07	116 83-127	826	40 38-42	147 87-158
0.50	3:32	1:46	7:03	129 126-133	909	40 38-42	152 142-158
0.75	5:18	1:46	7:02	131 129-132	922	41 40-42	154 148-158
1.00	7:04	1:46	7:03	133 132-135	938	41 40-42	152 148-159
1.25	8:49	1:46	7:03	133 130-136	937	40 40-42	153 145-159
1.50	10:36	1:46	7:04	136 134-138	962	40 38-42	152 147-155
1.75	12:21	1:46	7:03	138 136-140	973	40 38-42	153 147-159
2.00	14:07	1:46	7:04	139 137-140	983	40 38-40	151 146-157
2.25	16:48	2:41	10:44	131 111-139	1406	40 38-42	148 26-179
2.50	18:35	1:46	7:05	137 132-141	971	40 38-40	154 150-159
2.75	20:20	1:46	7:03	140 139-141	987	40 38-42	153 149-160
3.00	22:06	1:46	7:04	141 140-142	996	40 38-42	152 148-156
3.25	23:53	1:46	7:06	140 138-141	993	40 38-40	150 144-155
3.50	25:38	1:45	7:02	141 140-143	991	40 38-40	150 146-155
3.75	27:24	1:46	7:04	140 137-142	989	40 36-42	152 145-162
4.00	29:10	1:46	7:04	141 139-143	996	40 38-42	152 144-165
4.25	30:55	1:45	7:00	142 139-144	993	41 38-44	156 146-169
4.50	33:32	2:37	10:29	130 119-144	1364	41 38-44	139 9-167
4.75	35:19	1:46	7:06	140 139-142	993	40 40-42	151 145-157
5.00	37:05	1:47	7:06	141 140-142	1001	40 38-42	149 140-155
5.25	38:52	1:46	7:05	142 140-144	1007	40 38-40	150 144-160
5.50	40:37	1:46	7:02	144 143-145	1014	40 38-42	153 148-159
5.75	42:22	1:45	7:01	145 143-147	1018	40 38-42	154 148-162
6.00	44:08	1:45	7:01	144 142-147	1010	40 38-42	155 150-163
6.25	45:52	1:45	6:59	146 145-148	1019	40 38-42	157 148-168
6.49	48:00	2:08	8:53	145 137-147	1287	40 40-42	140 56-188

Heart

138/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

151W (188 max)

Power Graph

Power Bands

Cadence

40 (44 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:43	6:56	More
800m	3:27	6:57	More
1km	4:20	6:58	More
Mile	6:59	6:59	More
5k	22:43	7:19	More
5 miles	37:01	7:24	More
10k	45:35	7:20	More

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