Tue 24th Jan 2023 at 5:32pm by jdc

Cross > Gym

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Time
1:01:40
Miles
0.82
Min/mi
1:15:12
Cals
137
Cadence
108
BPM
84
%MHR
49.3
B/mi
6343
Asc(m)
73
Surface
Road

Notes & Comments

Split Summary
===
1) 0.82m - 1:01:40(1:15:11/m) 81/130bpm [6089b/mi] 137cal 57/90rpm 0.8/1.96mph

Get strong with Sarah week 3. Thrusters, glute bridges with fly arms, squats with knee bands, shoulder press with kettlebell, lying down superman, lunges. Squat finisher.

Bum and quads ache.

1:01:40

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	5:51	5:51	1:33:42	74 58-93	6934	65 36-118	16/21
0.13	11:14	5:23	1:26:01	72 52-95	6194	118 118-118	21/17
0.19	16:24	5:10	1:22:40	86 63-100	7110	118 118-118	3/30
0.25	20:38	4:14	1:07:50	72 55-88	4884	118 118-118	24/5
0.31	25:26	4:48	1:16:49	86 67-103	6606	118 118-118	35/24
0.38	29:01	3:35	57:16	91 79-102	5212	-	21/12
0.44	33:02	4:01	1:04:16	88 71-113	5655	118 118-118	12/45
0.50	37:49	4:46	1:16:23	106 86-128	8096	112 86-124	28/12
0.56	41:53	4:05	1:05:15	85 78-93	5547	116 116-116	42/38
0.63	47:42	5:48	1:32:55	84 65-107	7805	116 102-120	29/4
0.69	52:46	5:04	1:21:06	82 61-102	6650	118 118-118	1/19
0.75	56:55	4:09	1:06:23	83 65-103	5510	118 118-118	35/28
0.81	1:00:49	3:54	1:02:30	72 68-75	4500	118 118-118	37/43
0.82	1:01:41	52	1:49:41	75 74-75	8226	-	2/0

Heart

84/128max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 73m, Range 50m

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

108 (124 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	16:13	1:05:13	More
800m	34:49	1:10:03	More
1km	44:01	1:10:51	More

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