Sun 14th Oct 2018 at 5:00pm by AngeM
Cross > Core
-
Time
29:17
-
Miles
0.26
-
Min/mi
1:52:38
-
Cals
16
-
Cadence
124
-
Surface
Road
Notes & Comments
Core supersets x 4
Sit ups x 15 (9kg)
TT abs x 16
Plank 45 secs
Twist crunchies x 20 (9kg)
Reverse crunch-leg extension x 12
Alphabet legs
Split Summary
===
1) 0.04m - 5:05(2:14:42/m) 2cal 0.45/3.3mph
2) 0m - 46(/m)
3) 0.06m - 5:03(1:28:09/m) 4cal 0.68/3.49mph
4) 0m - 53(4:19:57/m) 0.23/3.11mph
5) 0.07m - 4:59(1:11:44/m) 4cal 0.84/3.32mph
6) 0m - 46(7:46:23/m) 0.13/2.94mph
7) 0.05m - 5:04(1:45:50/m) 3cal 0.57/3.38mph
8) 0.02m - 1:13(1:13:18/m) 1cal 0.82/3.23mph
9) 0.03m - 5:29(2:57:29/m) 2cal 0.34/3.34mph
5:05 46 5:03 53 4:59 46 5:04 1:13 5:29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
7:06 |
7:06 |
1:53:39 |
120 120-120 |
0.13 |
13:07 |
6:00 |
1:36:05 |
123 120-132 |
0.19 |
19:40 |
6:34 |
1:44:57 |
129 122-136 |
0.25 |
27:44 |
8:04 |
2:08:57 |
121 120-124 |
0.26 |
29:17 |
1:33 |
1:45:06 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
25:58 |
1:44:29 |
More |
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