Mon 13th Mar 2023 at 8:02am by AngeM

Cross > HIIT

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Time
34:13
Miles
0.27
Min/mi
2:06:44
Cals
193
Cadence
149
BPM
114
%MHR
66.6
B/mi
14430
Asc(m)
49
Surface
Road

30:18 400m

Notes & Comments

HIIT of the tabata variety 💪
20s/10s x 4, 7 tabata circuits of 2 exercises, each tabata circuit alternating between cv and core. 3 min plank to finish.

Split Summary
===
1) 0.01mi - 20(55:29/mi) 118/123bpm [6546b/mi] 2cal
2) 0.01mi - 10(13:03/mi) 119/122bpm [1553b/mi] 1cal
3) 0.01mi - 20(35:53/mi) 116/119bpm [4162b/mi] 2cal
4) 0mi - 10(45:42/mi) 115/115bpm [5255b/mi] 1cal
5) 0mi - 20(2:34:36/mi) 112/114bpm [17315b/mi] 2cal
6) 0mi - 10(2:07:07/mi) 112/113bpm [14237b/mi] 1cal
7) 0.01mi - 20(51:08/mi) 110/114bpm [5625b/mi] 2cal
8) 0mi - 10(1:08:36/mi) 106/108bpm [7272b/mi] 1cal
9) 0.01mi - 20(1:05:40/mi) 105/106bpm [6894b/mi] 2cal
10) 0mi - 10(54:51/mi) 103/103bpm [5650b/mi] 1cal
11) 0.01mi - 20(46:24/mi) 104/108bpm [4826b/mi] 2cal
12) 0mi - 10(55:32/mi) 103/104bpm [5720b/mi] 1cal
13) 0.01mi - 20(54:54/mi) 105/112bpm [5765b/mi] 2cal
14) 0mi - 10(1:15:21/mi) 114/120bpm [8589b/mi] 1cal
15) 0.01mi - 20(54:34/mi) 116/118bpm [6330b/mi] 2cal
16) 0mi - 10(1:39:43/mi) 114/116bpm [11367b/mi] 1cal
17) 0mi - 20(1:49:15/mi) 110/116bpm [12018b/mi] 2cal
18) 0mi - 10(2:47:38/mi) 107/109bpm [17937b/mi] 1cal
19) 0mi - 20(1:24:13/mi) 108/117bpm [9095b/mi] 2cal
20) 0mi - 10(2:28:11/mi) 118/118bpm [17486b/mi] 1cal
21) 0mi - 20(1:50:23/mi) 114/116bpm [12583b/mi] 2cal
22) 0mi - 10(1:20:18/mi) 111/113bpm [8914b/mi] 1cal
23) 0mi - 20(4:37:57/mi) 108/110bpm [30019b/mi] 2cal
24) 0mi - 10(3:07:34/mi) 109/111bpm [20445b/mi] 1cal
25) 0mi - 20(1:24:21/mi) 109/111bpm [9194b/mi] 2cal
26) 0mi - 10(1:16:38/mi) 107/107bpm [8200b/mi] 1cal
27) 0mi - 20(1:22:02/mi) 108/110bpm [8859b/mi] 2cal
28) 0mi - 10(14:25:14/mi) 109/110bpm [94311b/mi] 1cal
29) 0.01mi - 20(52:54/mi) 107/108bpm [5661b/mi] 2cal
30) 0mi - 10(3:10:14/mi) 102/104bpm [19403b/mi] 1cal
31) 0mi - 20(3:13:40/mi) 101/103bpm [19560b/mi] 1cal
32) 0mi - 10(0/mi) 107/109bpm [INFb/mi] 1cal
33) 0mi - 20(447:02:24/mi) 102/108bpm [2735885b/mi] 2cal
34) 0mi - 10(5:43:53/mi) 98/100bpm [33700b/mi] 1cal
35) 0mi - 20(5:35:17/mi) 98/100bpm [32857b/mi] 1cal
36) 0mi - 10(223:31:12/mi) 99/100bpm [1327709b/mi] 1cal
37) 0mi - 20(298:01:36/mi) 98/100bpm [1752397b/mi] 1cal
38) 0mi - 10(8:16:43/mi) 99/100bpm [49174b/mi] 1cal
39) 0mi - 20(2:33:16/mi) 98/101bpm [15021b/mi] 1cal
40) 0mi - 10(3:34:35/mi) 105/107bpm [22531b/mi] 1cal
41) 0mi - 20(20:47:33/mi) 107/109bpm [133488b/mi] 2cal
42) 0mi - 10(223:31:12/mi) 107/108bpm [1434998b/mi] 1cal
43) 0mi - 20(55:52:48/mi) 106/107bpm [355397b/mi] 2cal
44) 0mi - 10(10:09:36/mi) 106/106bpm [64618b/mi] 1cal
45) 0mi - 20(40:38:24/mi) 103/106bpm [251155b/mi] 1cal
46) 0mi - 10(149:00:48/mi) 101/106bpm [903021b/mi] 1cal
47) 0mi - 20(3:10:54/mi) 107/116bpm [20427b/mi] 2cal
48) 0mi - 10(0/mi) 111/112bpm [INFb/mi] 1cal
49) 0mi - 20(1:21:02/mi) 106/110bpm [8590b/mi] 2cal
50) 0mi - 10(36:21/mi) 107/110bpm [3889b/mi] 1cal
51) 0mi - 20(1:49:15/mi) 109/112bpm [11909b/mi] 2cal
52) 0.01mi - 10(31:47/mi) 112/114bpm [3559b/mi] 1cal
53) 0mi - 20(1:10:41/mi) 115/116bpm [8128b/mi] 2cal
54) 0mi - 10(1:28:49/mi) 114/116bpm [10125b/mi] 1cal
55) 0mi - 20(1:19:57/mi) 110/113bpm [8794b/mi] 2cal
56) 0mi - 10(1:13:29/mi) 107/109bpm [7863b/mi] 1cal
57) 0.01mi - 20(59:24/mi) 109/112bpm [6475b/mi] 2cal
58) 0mi - 10(1:56:07/mi) 118/127bpm [13701b/mi] 1cal
59) 0mi - 20(11:36:41/mi) 130/136bpm [90569b/mi] 3cal
60) 0mi - 10(4:30:56/mi) 126/126bpm [34138b/mi] 1cal
61) 0mi - 20(2:31:32/mi) 126/126bpm [19094b/mi] 3cal
62) 0mi - 10(3:49:15/mi) 125/125bpm [28656b/mi] 1cal
63) 0.01mi - 20(1:06:04/mi) 124/125bpm [8192b/mi] 2cal
64) 0mi - 10(1:06:24/mi) 126/127bpm [8365b/mi] 1cal
65) 0mi - 20(2:20:04/mi) 129/130bpm [18068b/mi] 3cal
66) 0mi - 10(2:01:55/mi) 136/142bpm [16581b/mi] 1cal
67) 0mi - 20(0/mi) 143/147bpm [INFb/mi] 3cal
68) 0mi - 10(0/mi) 141/142bpm [INFb/mi] 2cal
69) 0mi - 20(3:17:13/mi) 141/142bpm [27809b/mi] 3cal
70) 0mi - 10(54:05/mi) 142/142bpm [7679b/mi] 2cal
71) 0mi - 20(1:07:49/mi) 141/142bpm [9562b/mi] 3cal
72) 0mi - 10(1:39:43/mi) 140/142bpm [13960b/mi] 1cal
73) 0mi - 20(1:25:01/mi) 139/139bpm [11817b/mi] 3cal
74) 0mi - 10(2:38:43/mi) 141/143bpm [22378b/mi] 2cal
75) 0mi - 20(34:23:16/mi) 141/147bpm [290920b/mi] 3cal
76) 0mi - 10(3:23:12/mi) 139/139bpm [28245b/mi] 2cal
77) 0mi - 20(37:15:12/mi) 140/141bpm [312928b/mi] 3cal
78) 0mi - 10(3:45:24/mi) 142/142bpm [32007b/mi] 1cal
79) 0mi - 20(1:38:04/mi) 142/143bpm [13926b/mi] 3cal
80) 0mi - 10(1:53:10/mi) 143/143bpm [16184b/mi] 2cal
81) 0.01mi - 20(1:05:59/mi) 142/143bpm [9370b/mi] 3cal
82) 0mi - 10(89:24:29/mi) 138/139bpm [740298b/mi] 2cal
83) 0mi - 20(3:10:14/mi) 130/137bpm [24730b/mi] 3cal
84) 0mi - 10(22:21:07/mi) 122/124bpm [163617b/mi] 1cal
85) 0mi - 20(89:24:29/mi) 114/119bpm [611551b/mi] 2cal
86) 0mi - 10(1:29:07/mi) 111/113bpm [9891b/mi] 1cal
87) 0.02mi - 20(20:50/mi) 113/114bpm [2355b/mi] 2cal
88) 0mi - 10(1:05:16/mi) 109/111bpm [7113b/mi] 1cal
89) 0mi - 20(2:23:03/mi) 108/111bpm [15450b/mi] 1cal
90) 0mi - 10(0/mi) 111/111bpm [INFb/mi] 1cal
91) 0.01mi - 20(38:29/mi) 109/111bpm [4195b/mi] 1cal
92) 0mi - 10(1:18:26/mi) 108/108bpm [8470b/mi] 1cal
93) 0mi - 20(11:36:41/mi) 107/108bpm [74545b/mi] 1cal
94) 0mi - 10(0/mi) 107/107bpm [INFb/mi] 1cal
95) 0mi - 20(178:48:58/mi) 107/109bpm [1147999b/mi] 1cal
96) 0mi - 10(111:45:36/mi) 107/108bpm [717499b/mi] 1cal
97) 0mi - 20(0/mi) 106/107bpm [INFb/mi] 1cal
98) 0mi - 10(0/mi) 102/104bpm [INFb/mi] 1cal
99) 0mi - 20(59:36:19/mi) 102/103bpm [364785b/mi] 1cal
100) 0mi - 10(20:19:12/mi) 105/106bpm [128016b/mi] 1cal
101) 0.01mi - 20(58:15/mi) 107/109bpm [6232b/mi] 1cal
102) 0mi - 10(2:58:49/mi) 109/111bpm [19491b/mi] 1cal
103) 0mi - 20(178:48:58/mi) 108/110bpm [1158728b/mi] 2cal
104) 0mi - 10(6:17:47/mi) 110/112bpm [41556b/mi] 1cal
105) 0mi - 20(3:47:19/mi) 112/113bpm [25459b/mi] 2cal
106) 0mi - 10(0/mi) 111/111bpm [INFb/mi] 1cal
107) 0mi - 20(0/mi) 108/111bpm [INFb/mi] 1cal
108) 0mi - 10(447:02:24/mi) 110/112bpm [2950464b/mi] 1cal
109) 0mi - 20(11:19:03/mi) 110/114bpm [74695b/mi] 1cal
110) 0mi - 10(21:17:15/mi) 105/106bpm [134112b/mi] 1cal
111) 0mi - 20(6:31:34/mi) 106/110bpm [41506b/mi] 1cal
112) 0mi - 5(12:04:44/mi) 121/129bpm [87694b/mi]
113) 0mi - 20(26:17:47/mi) 104/109bpm [164090b/mi] 1cal
114) 0mi - 10(0/mi) 110/110bpm [INFb/mi] 1cal
115) 0mi - 20(3:52:14/mi) 112/114bpm [26010b/mi] 1cal
116) 0mi - 10(3:55:17/mi) 114/114bpm [26822b/mi] 1cal
117) 0mi - 20(35:45:48/mi) 115/117bpm [246766b/mi] 2cal
118) 0mi - 10(447:02:24/mi) 117/117bpm [3138221b/mi] 1cal
119) 0mi - 20(0/mi) 116/116bpm [INFb/mi] 2cal
120) 0.02mi - 4:28(3:27:17/mi) 101/116bpm [20935b/mi] 14cal

20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20 10 20

Pin Map

0mi in 0

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	2:59	2:59	47:37	111 102-123	5285	158 102-242	40/58
0.13	12:10	9:12	2:27:06	107 96-118	15740	133 80-192	37/26
0.19	18:08	5:58	1:35:25	124 106-145	11831	169 84-224	24/31
0.25	30:35	12:27 +1:50	3:19:16	118 99-145	23513	143 30-232	33/40
0.27	37:14	6:39 +1:13	4:57:39	102 86-117	30360	110 110-110	28/18

Heart

114/145max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 49m, Range 38m

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

149 (242 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	30:18	2:01:52	More

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