Sat 6th Aug 2022 at 5:00pm by Cats Whiskers

Cross > Row Indoor Ints

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Time
33:39
Miles
3.82
Min/mi
8:49
Cals
362
Watts
118
Cadence
45
BPM
142
%MHR
74.6
B/mi
1249
Surface
Road

Notes & Comments

Interval pyramid with 1R between each rep:
1000m @ 20
750m @ 22
4 x 500m @ 24
750m @ 22
1000m @ 20

Aimed for sustainable paces and keeping stroke length above 1.20m.

Split Summary
===
1) 0.62m - 4:53(7:52/m) 56cal
2) 0.03m - 1:00(28:44/m) 5cal
3) 0.47m - 3:30(7:31/m) 43cal
4) 0.05m - 1:00(19:52/m) 5cal
5) 0.31m - 2:16(7:19/m) 29cal
6) 0.06m - 1:00(18:05/m) 6cal
7) 0.31m - 2:16(7:16/m) 30cal
8) 0.06m - 1:00(18:05/m) 6cal
9) 0.31m - 2:15(7:16/m) 30cal
10) 0.04m - 1:00(22:40/m) 5cal
11) 0.31m - 2:16(7:16/m) 30cal
12) 0.03m - 1:00(31:33/m) 5cal
13) 0.47m - 3:29(7:27/m) 43cal
14) 0.04m - 1:00(25:33/m) 5cal
15) 0.62m - 4:44(7:37/m) 57cal
16) 0.09m - 1:00(11:30/m) 7cal

4:53 1:00 3:30 1:00 2:16 1:00 2:16 1:00 2:15 1:00 2:16 1:00 3:29 1:00 4:44 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
1.15	10:00	10:00	8:43	134 96-152	1169	42 38-48	112 12-134
2.19	20:00	10:00	9:33	143 119-159	1366	49 44-50	123 10-145
3.29	30:00	10:00	9:05	144 122-159	1309	45 40-52	123 12-150
3.71	33:37	3:37	8:43	153 133-157	1333	41 40-44	105 16-129

Heart

142/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Power

118W (150 max)

Power Graph

Power Bands

Cadence

45 (52 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	1:47	7:11	More
800m	3:46	7:34	More
1km	4:47	7:42	More
Mile	8:21	8:21	More
5k	28:25	9:09	More

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