Tue 31st Jan 2023 at 5:33pm by jdc
Cross > Gym
-
Time
1:01:35
-
Miles
0.91
-
Min/mi
1:07:40
-
Cals
135
-
Cadence
109
-
BPM
86
-
%MHR
50.4
-
B/mi
5829
-
Asc(m)
105
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.91m - 1:01:35(1:07:31/m) 81/117bpm [5468b/mi] 135cal 58/74rpm 0.89/2.19mph
Get strong with Sarah week 4. Reverse lunges, Russian twists, rdl’s, pull ups, squats, press ups. Finisher - courtesy lunges, hollow hold, sitting squat all x 2.
This class really does make my back ache, but I think it is having an effect now.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
6:20 |
6:20 |
1:41:25 |
84 59-104 |
8519 |
94 38-118 |
9/8 |
0.13 |
10:18 |
3:58 |
1:03:30 |
55 50-63 |
3493 |
- |
56/51 |
0.19 |
14:18 |
4:00 |
1:03:57 |
75 48-94 |
4796 |
118 118-118 |
33/25 |
0.25 |
18:25 |
4:07 |
1:05:46 |
75 58-92 |
4932 |
118 118-118 |
26/34 |
0.31 |
22:44 |
4:19 |
1:09:11 |
80 67-91 |
5535 |
102 80-118 |
16/13 |
0.38 |
27:41 |
4:57 |
1:19:09 |
94 76-109 |
7440 |
123 118-148 |
24/37 |
0.44 |
31:31 |
3:50 |
1:01:15 |
73 66-82 |
4471 |
118 118-118 |
15/13 |
0.50 |
35:47 |
4:17 |
1:08:27 |
98 80-116 |
6707 |
113 92-118 |
17/18 |
0.56 |
39:04 |
3:16 |
52:23 |
91 75-115 |
4767 |
118 118-118 |
27/27 |
0.63 |
42:00 |
2:56 |
46:53 |
83 79-90 |
3891 |
117 116-118 |
10/17 |
0.69 |
44:34 |
2:34 |
41:10 |
88 77-96 |
3622 |
118 118-118 |
13/0 |
0.75 |
47:34 |
3:00 |
47:56 |
100 87-110 |
4793 |
119 118-122 |
8/18 |
0.81 |
51:34 |
4:00 |
1:04:03 |
96 59-117 |
6148 |
118 118-118 |
22/22 |
0.88 |
54:54 |
3:20 |
53:16 |
82 62-100 |
4367 |
104 82-118 |
0/0 |
0.91 |
1:01:35 |
6:41 |
3:00:37 |
76 63-98 |
13727 |
118 118-118 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
Fastest |
400m |
11:41 |
47:00 |
More |
800m |
26:24 |
53:06 |
More |
1km |
35:13 |
56:41 |
More |
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