Mon 30th Jul 2018 at 7:00am by AngeM
Cross > Gym
-
Time
30:34
-
Miles
0.19
-
Min/mi
2:40:53
-
Cals
9
-
Cadence
114
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Gym after run-wlk.
Supersets x 3.
Rocking crunch x 15 (9kg)
TT abs x 14
Single leg bridge x 15 per leg
Glute raises x 15 per leg
Jacknife press x 12
2 point curl x 10 (9kg)
Reverse crunch-leg extension x 10
Bicycle crunch x 14
Plank to end.
Split Summary
===
1) 0.05m - 5:01(1:38:18/m) 3cal 0.61/3.42mph
2) 0m - 48(/m)
3) 0.01m - 8:17(10:24:22/m) 0.1/3.28mph
4) 0.01m - 24(38:57/m) 1.54/3.19mph
5) 0.03m - 5:39(2:47:31/m) 2cal 0.36/3.59mph
6) 0.05m - 2:54(1:00:24/m) 3cal 0.99/3.49mph
7) 0m - 21(1:09:10/m) 0.87/3.3mph
8) 0m - 1:38(/m)
9) 0m - 23(1:33:29/m) 0.64/2.98mph
10) 0.02m - 5:09(4:08:19/m) 1cal 0.24/3.3mph
5:01 48 8:17 24 5:39 2:54 21 1:38 23 5:09
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
12:29 |
12:29 |
3:19:50 |
102 84-120 |
0.13 |
21:55 |
9:25 +1:30
|
2:30:45 |
121 120-122 |
0.18 |
27:17 |
5:22 |
1:38:16 |
112 104-120 |
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