Fri 3rd Aug 2018 at 8:00am by AngeM

Cross > Gym

  • Time
    18:24
  • Miles
    0.21
  • Min/mi
    1:27:37
  • Cals
    7
  • Cadence
    115
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Supersets after tready run.
x3

Rocking crunch x 15 (8kg)
Plank touch outs x 20
Mountain climbers x 20

Press ups x 10
Bent over row x 10 (15kg)
Shoulder press x 10 (15kg)

Hamstring bridge x 12
Sit ups x 10 (8kg)
Deadlifts x 10 (15kg)

Split Summary
===
1) 0.02m - 1:15(55:13/m) 1cal 1.09/4.03mph
2) 0m - 24(1:51:13/m) 0.54/3.47mph
3) 0.02m - 1:06(58:33/m) 1cal 1.02/3.36mph
4) 0.01m - 22(53:07/m) 1.13/3.23mph
5) 0.01m - 1:09(1:54:01/m) 0.53/3.42mph
6) 0.01m - 48(1:38:52/m) 0.61/3.26mph
7) 0.02m - 1:43(1:15:08/m) 1cal 0.8/3.38mph
8) 0.01m - 20(49:26/m) 1.21/3.26mph
9) 0.01m - 1:18(2:36:38/m) 0.38/3.42mph
10) 0m - 27(2:02:59/m) 0.49/3.4mph
11) 0.03m - 1:20(45:58/m) 2cal 1.3/3.92mph
12) 0.01m - 1:04(1:16:27/m) 0.79/3.49mph
13) 0.01m - 2:02(2:41:49/m) 0.37/3.44mph
14) 0m - 27(1:40:50/m) 0.6/3.21mph
15) 0.03m - 4:06(1:59:13/m) 2cal 0.5/3.34mph
16) 0.01m - 33(1:27:54/m) 0.68/3.3mph
1:15 24 1:06 22 1:09 48 1:43 20 1:18 27 1:20 1:04 2:02 27 4:06 33

Pace

100%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.06 4:32 4:32 1:12:30 101 80-120
0.13 9:03 4:31 1:12:13 125 110-154
0.19 14:39 5:36 1:29:42 122 122-122
0.21 18:24 3:45 2:31:12 120 120-120

Cadence

115 (154 max)
Cadence Chart
Cadence Bands
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