Thu 28th Feb 2019 at 7:00pm by geordiegirl
Cross > Other
-
Time
57:58
-
Miles
2.01
-
Min/mi
28:50
-
Cals
476
-
BPM
144
-
%MHR
84.4
-
B/mi
4162
-
Surface
Road
Notes & Comments
Sport fit 16 x exercises with 20s reps x 6 sets:
box jumps / shoulder press / bosu ball squats / sliding lunges / press ups / rope / running / upright row 12k k’bell / shoulder punches 4kg d’bells / jumping jacks / bent over row 5kg / hop on the spot / toe taps / squat box jumps / side run hurdles / medicine ball slams 6kg (12kg last set)
Split Summary
===
1) 2.01m - 57:58(28:50/m) 147/172bpm 476cal 2.08/10.44mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
0.06 |
3:56 |
3:56 |
1:02:56 |
119 78-151 |
7490 |
0.13 |
6:56 |
3:00 |
47:53 |
135 106-159 |
6465 |
0.19 |
9:23 |
2:27 |
39:13 |
152 138-163 |
5961 |
0.25 |
10:56 |
1:33 |
24:54 |
153 150-155 |
3809 |
0.31 |
12:02 |
1:06 |
17:33 |
123 102-149 |
2159 |
0.38 |
13:25 |
1:23 |
22:09 |
134 113-151 |
2969 |
0.44 |
15:24 |
1:59 |
31:38 |
162 154-171 |
5125 |
0.50 |
16:27 |
1:04 |
17:02 |
161 151-172 |
2743 |
0.56 |
17:09 |
41 |
10:59 |
151 146-157 |
1659 |
0.63 |
17:47 |
38 |
10:06 |
158 156-162 |
1596 |
0.69 |
19:02 |
1:16 |
20:15 |
161 155-167 |
3259 |
0.75 |
20:47 |
1:45 |
27:57 |
128 110-154 |
3577 |
0.81 |
22:59 |
2:12 |
35:16 |
154 144-166 |
5430 |
0.88 |
24:39 |
1:40 |
26:37 |
160 147-171 |
4258 |
0.94 |
26:00 |
1:21 |
21:40 |
156 147-163 |
3380 |
1.00 |
27:30 |
1:30 |
23:52 |
166 160-171 |
3963 |
1.06 |
29:43 |
2:13 |
35:23 |
132 111-157 |
4671 |
1.13 |
31:33 |
1:50 |
29:21 |
149 132-160 |
4372 |
1.19 |
33:48 |
2:15 |
36:04 |
153 147-163 |
5517 |
1.25 |
35:10 |
1:22 |
21:44 |
157 150-160 |
3413 |
1.31 |
37:33 |
2:23 |
38:11 |
163 150-171 |
6224 |
1.38 |
38:40 |
1:07 |
17:49 |
149 136-159 |
2655 |
1.44 |
39:32 |
53 |
14:07 |
158 157-160 |
2231 |
1.50 |
41:05 |
1:33 |
24:44 |
159 153-167 |
3932 |
1.56 |
42:42 |
1:37 |
25:53 |
158 154-162 |
4091 |
1.63 |
45:03 |
2:21 |
37:28 |
166 156-170 |
6220 |
1.69 |
46:25 |
1:23 |
22:01 |
157 154-159 |
3456 |
1.75 |
48:03 |
1:38 |
26:06 |
150 145-156 |
3915 |
1.81 |
50:04 |
2:00 |
32:05 |
132 123-142 |
4235 |
1.88 |
52:24 |
2:21 |
37:30 |
119 116-121 |
4463 |
1.94 |
55:02 |
2:38 |
42:10 |
113 113-113 |
4766 |
2.00 |
56:51 |
1:49 |
28:57 |
113 113-113 |
3271 |
2.01 |
57:59 |
1:08 |
1:45:56 |
113 113-113 |
11970 |
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
3:22 |
13:31 |
More |
800m |
9:16 |
18:38 |
More |
1km |
13:07 |
21:06 |
More |
Mile |
24:02 |
24:02 |
More |
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