Fri 12th Oct 2018 at 7:00am by AngeM
Cross > Gym
-
Time
24:40
-
Miles
0.15
-
Min/mi
2:44:27
-
Cals
7
-
Cadence
120
-
Surface
Road
Notes & Comments
Ab sets with Cam x 3:
Sit ups x 12 (9kg)
TT abs x 16
Reverse crunch-leg extension x 10
Plank 30 secs
Then mixed superset lone x 3:
Press ups x 12
2 point curl x 10 (9kg)
Single leg bridge x 12 per leg
Glute raises x 12 per leg
Split Summary
===
1) 0.02m - 2:53(1:58:03/m) 1cal 0.51/3.38mph
2) 0m - 1:11(11:03:00/m) 0.09/3.23mph
3) 0.03m - 3:05(1:30:12/m) 2cal 0.66/3.34mph
4) 0.01m - 1:13(3:53:24/m) 0.26/3.26mph
5) 0.02m - 3:17(2:52:49/m) 1cal 0.35/3.4mph
6) 0m - 44(2:47:17/m) 0.36/3.34mph
7) 0.02m - 3:58(2:47:27/m) 1cal 0.36/3.34mph
8) 0m - 30(/m)
9) 0.02m - 3:47(3:49:32/m) 1cal 0.26/3.32mph
10) 0m - 27(/m)
11) 0.02m - 3:35(2:58:42/m) 1cal 0.34/3.32mph
12) 0m - 1(/m)
2:53 1:11 3:05 1:13 3:17 44 3:58 30 3:47 27 3:35 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
7:59 |
7:59 |
2:07:39 |
120 120-120 |
0.13 |
20:57 |
12:59 +2:54
|
3:27:38 |
120 120-120 |
0.15 |
27:33 |
6:36 |
4:33:40 |
120 120-120 |
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