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

Pace

100%

Splits

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

Cadence

114 (122 max)
Cadence Chart
Cadence Bands
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