Fri 31st May 2019 at 6:00pm by theOtherRichard

Cross > CrossFit

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Time
1:05:28
Miles
1.09
Min/mi
1:00:04
Cals
451
Cadence
128
BPM
104
%MHR
60.7
B/mi
6233
Asc(m)
8
Surface
Road

Notes & Comments

Warm up

3 min seated DB press 8kg
7 min strict shoulder press (up to 45kg)
3 min seated DB press 8kg

WOD: Synergy 15min 13sec
300m Farmer's carry
30x single arm DB press 8kg
15x burpees jump over partner

1:05:28

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	9:48	9:48	2:36:52	84 70-108	13177	123 36-210	0/0
0.13	17:04	7:15	1:56:05	92 69-142	10679	118 116-122	0/0
0.19	26:08	9:05	2:25:17	84 72-102	12204	117 110-120	0/0
0.25	36:12	10:04	2:40:58	84 50-109	13522	117 38-126	0/0
0.31	38:27	2:15	36:06	100 80-127	3610	137 98-170	1/0
0.38	39:13	45	12:04	140 125-149	1689	155 138-168	1/0
0.44	41:27	2:14	35:50	132 113-143	4729	118 74-170	0/1
0.50	42:33	1:06	17:31	142 132-153	2487	134 74-172	1/0
0.56	43:16	43	11:28	153 148-162	1754	151 144-170	0/1
0.63	45:25	2:09	34:25	138 112-150	4750	137 98-178	0/1
0.69	46:13	48	12:51	157 141-166	2017	173 168-182	1/0
0.75	47:05	52	13:50	156 141-164	2159	152 120-250	0/1
0.81	49:43	2:38	42:07	147 126-163	6191	109 78-158	0/0
0.88	50:39	56	14:58	150 131-162	2245	134 130-146	1/0
0.94	51:24	46	12:08	155 150-161	1882	155 152-158	0/1
1.00	56:29	5:05	1:21:18	137 104-171	11138	126 108-158	0/0
1.06	1:00:43	4:14	1:07:37	109 93-127	7369	117 102-118	0/0
1.09	1:05:29	4:46	2:46:50	95 79-118	15849	117 94-122	0/0

Heart

104/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 8m, Range 2m

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

128 (250 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	4:24	17:43	More
800m	9:20	18:46	More
1km	12:47	20:34	More
Mile	50:15	50:15	More

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