Fenners-Reborn

1) 0.54mi - 4:53(9:08/mi) 140/152bpm [1278b/mi] 58cal 267/W 6.58/7.99mph

1) 1mi - 7:09(7:09/mi) 153/169bpm [1094b/mi] 107cal 336/W 8.38/8.95mph
2) 1mi - 7:07(7:07/mi) 168/174bpm [1196b/mi] 108cal 340/W 8.44/8.77mph
3) 1mi - 7:06(7:06/mi) 167/176bpm [1186b/mi] 107cal 338/W 8.44/8.77mph
4) 0.12mi - 47(6:29/mi) 165/170bpm [1070b/mi] 11cal 333/W 9.24/9.4mph

1) 0.65mi - 5:55(9:03/mi) 115/137bpm [1040b/mi] 65cal 265/W 6.64/8.54mph

1) 1mi - 8:49(8:49/mi) 138/152bpm [1216b/mi] 108cal 269/W 6.8/7.33mph
2) 1mi - 8:43(8:43/mi) 131/136bpm [1143b/mi] 109cal 278/W 6.88/7.29mph
3) 1mi - 8:49(8:49/mi) 136/142bpm [1199b/mi] 107cal 276/W 6.8/7.12mph
4) 1mi - 8:41(8:41/mi) 134/140bpm [1163b/mi] 110cal 280/W 6.9/7.53mph
5) 1mi - 8:34(8:34/mi) 135/142bpm [1156b/mi] 110cal 284/W 7.01/7.53mph
6) 1mi - 8:39(8:39/mi) 141/150bpm [1219b/mi] 110cal 282/W 6.95/7.61mph
7) 1mi - 8:45(8:45/mi) 140/151bpm [1225b/mi] 110cal 278/W 6.86/7.46mph
8) 1mi - 8:39(8:39/mi) 145/154bpm [1254b/mi] 110cal 281/W 6.95/7.41mph
9) 1mi - 8:48(8:48/mi) 145/151bpm [1275b/mi] 110cal 276/W 6.82/7.22mph
10) 1mi - 8:56(8:56/mi) 143/152bpm [1277b/mi] 109cal 271/W 6.72/7.29mph
11) 0.06mi - 32(8:19/mi) 144/148bpm [1197b/mi] 7cal 279/W 7.22/7.04mph

1) 1mi - 10:43(10:44/mi) 123/150bpm [1319b/mi] 107cal 224/W 5.59/9.06mph
2) 1mi - 9:17(9:17/mi) 138/156bpm [1280b/mi] 108cal 259/W 6.46/9.48mph
3) 1mi - 9:05(9:05/mi) 141/157bpm [1281b/mi] 107cal 263/W 6.6/8.7mph
4) 1mi - 10:03(10:03/mi) 130/147bpm [1307b/mi] 107cal 235/W 5.97/9.32mph
5) 0.11mi - 1:15(11:15/mi) 124/127bpm [1394b/mi] 12cal 221/W 5.34/5.76mph

1) 0.99mi - 39:29(39:43/mi) 143/176bpm [5680b/mi] 381cal 1.51/2.24mph

4 × 10 30kg pectoral machine
4 × 10 35kg chest press
4 × 10 60kg adductor
4 × 10 60kg abductor
2 × 4 10kg bicep curls
4 × 10 22.5kg triceps (last 25kg)
3 × 10 65kg low row

1) 1.03mi - 40:43(39:43/mi) 156/178bpm [6196b/mi] 393cal 1.51/2.24mph

1) 0.74mi - 8:32(11:31/mi) 132/150bpm [1521b/mi] 80cal 204/W 5.2/7.17mph
2) 0.5mi - 3:37(7:14/mi) 151/156bpm [1092b/mi] 54cal 329/W 8.29/8.47mph
3) 0.15mi - 2:00(13:27/mi) 137/153bpm [1842b/mi] 16cal 183/W 4.46/8.29mph
4) 0.5mi - 3:36(7:11/mi) 150/160bpm [1078b/mi] 55cal 342/W 8.35/8.95mph
5) 0.14mi - 2:00(14:12/mi) 148/164bpm [2103b/mi] 15cal 172/W 4.22/8.1mph
6) 0.5mi - 3:31(7:02/mi) 156/164bpm [1097b/mi] 54cal 338/W 8.54/9.28mph
7) 0.15mi - 2:00(13:23/mi) 137/162bpm [1833b/mi] 16cal 187/W 4.48/8.7mph
8) 0.5mi - 3:27(6:54/mi) 154/161bpm [1064b/mi] 55cal 349/W 8.67/9.68mph
9) 0.16mi - 2:00(12:44/mi) 140/161bpm [1782b/mi] 17cal 191/W 4.71/8.91mph
10) 0.5mi - 3:26(6:52/mi) 158/172bpm [1086b/mi] 54cal 349/W 8.74/9.64mph
11) 0.15mi - 2:00(13:44/mi) 142/172bpm [1949b/mi] 16cal 182/W 4.37/8.88mph
12) 1.06mi - 9:56(9:21/mi) 137/143bpm [1280b/mi] 114cal 259/W 6.43/6.68mph

1) 0.32mi - 3:15(10:02/mi) 104/135bpm [1044b/mi] 33cal 233/W 5.98/7.01mph

1) 1mi - 6:37(6:37/mi) 136/170bpm [901b/mi] 107cal 369/W 9.06/13.48mph
2) 1mi - 7:27(7:27/mi) 159/171bpm [1185b/mi] 111cal 326/W 8.05/9.4mph
3) 1mi - 8:01(8:01/mi) 156/168bpm [1250b/mi] 112cal 309/W 7.48/8.47mph
4) 0.17mi - 1:21(7:53/mi) 150/154bpm [1183b/mi] 18cal 296/W 7.61/8.31mph

1) 0.93mi - 10:00(10:44/mi) 117/141bpm [1257b/mi] 98cal 222/W 5.59/9.28mph

1) 1mi - 8:57(8:57/mi) 134/146bpm [1199b/mi] 107cal 264/W 6.7/7.19mph
2) 1mi - 8:58(8:58/mi) 134/138bpm [1201b/mi] 110cal 273/W 6.7/7.08mph
3) 1mi - 9:03(9:03/mi) 133/140bpm [1204b/mi] 109cal 269/W 6.64/6.82mph
4) 1mi - 9:03(9:03/mi) 137/143bpm [1239b/mi] 111cal 272/W 6.64/7.01mph
5) 1mi - 9:03(9:03/mi) 140/147bpm [1267b/mi] 108cal 264/W 6.64/7.19mph
6) 1mi - 8:47(8:47/mi) 142/149bpm [1248b/mi] 110cal 276/W 6.82/7.12mph
7) 1mi - 8:56(8:56/mi) 144/153bpm [1286b/mi] 109cal 270/W 6.72/7.29mph
8) 1mi - 8:39(8:39/mi) 144/151bpm [1245b/mi] 111cal 284/W 6.95/7.61mph
9) 0.54mi - 4:46(8:49/mi) 144/151bpm [1270b/mi] 58cal 270/W 6.8/7.31mph

1) 1mi - 9:29(9:29/mi) 123/136bpm [1167b/mi] 103cal 256/W 6.32/7.51mph
2) 1mi - 9:11(9:11/mi) 118/139bpm [1084b/mi] 97cal 264/W 6.52/15.86mph
3) 1mi - 10:51(10:51/mi) 117/130bpm [1269b/mi] 102cal 221/W 5.54/6.54mph
4) 1mi - 11:51(11:51/mi) 113/120bpm [1339b/mi] 104cal 207/W 5.06/5.48mph
5) 1mi - 11:58(11:58/mi) 118/135bpm [1411b/mi] 102cal 203/W 5.02/5.36mph
6) 1mi - 10:02(10:02/mi) 123/141bpm [1235b/mi] 102cal 239/W 5.98/6.88mph
7) 1mi - 9:46(9:46/mi) 130/139bpm [1270b/mi] 103cal 249/W 6.14/6.6mph
8) 0.37mi - 3:35(9:41/mi) 131/138bpm [1268b/mi] 38cal 252/W 6.2/6.66mph

1) 1.04mi - 39:59(38:25/mi) 133/169bpm [5109b/mi] 386cal 1.56/2.24mph

4 × 10 leg Curl 30kg (1) rest 35kg
5 × 10 18' box jumps
3 × 20 crunches
3 × 60 sec plank
4 × 8 press-ups

1) 1.35mi - 52:47(39:03/mi) 143/182bpm [5585b/mi] 511cal 1.54/2.24mph

1) 0.12mi - 1:50(15:39/mi) 114/124bpm [1785b/mi] 12cal 137/W 3.83/4.12mph
2) 0.25mi - 1:47(7:10/mi) 127/146bpm [910b/mi] 26cal 323/W 8.38/9.17mph
3) 0.11mi - 1:30(13:50/mi) 116/119bpm [1604b/mi] 12cal 188/W 4.34/8.41mph
4) 0.25mi - 1:41(6:45/mi) 140/156bpm [946b/mi] 27cal 364/W 8.88/9.81mph
5) 0.11mi - 1:30(13:25/mi) 173/185bpm [2322b/mi] 13cal 210/W 4.47/8.77mph
6) 0.25mi - 1:44(6:55/mi) 176/185bpm [1216b/mi] 27cal 348/W 8.67/9.13mph
7) 0.11mi - 1:30(13:08/mi) 166/175bpm [2180b/mi] 12cal 196/W 4.57/8.44mph
8) 0.25mi - 1:41(6:46/mi) 158/169bpm [1068b/mi] 26cal 349/W 8.88/9.28mph
9) 0.12mi - 1:30(12:36/mi) 158/170bpm [1992b/mi] 13cal 207/W 4.76/8.84mph
10) 0.25mi - 1:43(6:53/mi) 159/170bpm [1095b/mi] 27cal 359/W 8.7/9.85mph
11) 0.1mi - 1:30(15:00/mi) 159/171bpm [2384b/mi] 11cal 177/W 4/8.7mph
12) 0.25mi - 1:44(6:54/mi) 156/170bpm [1078b/mi] 27cal 349/W 8.67/9.73mph
13) 0.11mi - 1:30(13:21/mi) 153/170bpm [2043b/mi] 12cal 197/W 4.49/8.7mph
14) 0.25mi - 1:39(6:35/mi) 155/169bpm [1022b/mi] 26cal 358/W 9.09/10.45mph
15) 0.12mi - 1:30(12:58/mi) 152/175bpm [1970b/mi] 12cal 196/W 4.63/8.88mph
16) 0.25mi - 1:38(6:32/mi) 147/155bpm [961b/mi] 27cal 366/W 9.17/10.36mph
17) 0.12mi - 1:30(12:55/mi) 149/160bpm [1925b/mi] 12cal 202/W 4.64/9.13mph
18) 0.25mi - 1:40(6:41/mi) 151/168bpm [1010b/mi] 27cal 355/W 8.98/9.77mph
19) 0.12mi - 1:30(12:49/mi) 165/174bpm [2114b/mi] 12cal 197/W 4.68/9.02mph
20) 0.25mi - 1:43(6:50/mi) 157/167bpm [1074b/mi] 26cal 344/W 8.77/9.36mph
21) 0.11mi - 1:30(13:31/mi) 155/171bpm [2095b/mi] 12cal 202/W 4.44/8.91mph
22) 0.79mi - 7:30(9:33/mi) 134/147bpm [1279b/mi] 81cal 254/W 6.28/6.62mph

1) 0.49mi - 4:45(9:45/mi) 133/144bpm [1297b/mi] 49cal 243/W 6.14/6.93mph

1) 1mi - 7:13(7:13/mi) 142/166bpm [1026b/mi] 104cal 333/W 8.31/10.7mph
2) 1mi - 7:10(7:10/mi) 162/169bpm [1162b/mi] 105cal 335/W 8.38/8.74mph
3) 1mi - 7:08(7:08/mi) 163/170bpm [1162b/mi] 105cal 339/W 8.41/9.09mph
4) 0.12mi - 44(6:08/mi) 168/169bpm [1029b/mi] 11cal 365/W 9.81/9.32mph

1) 0.47mi - 4:29(9:31/mi) 131/142bpm [1248b/mi] 49cal 256/W 6.3/7.12mph

1) 1mi - 8:49(8:49/mi) 132/149bpm [1164b/mi] 101cal 268/W 6.8/7.58mph
2) 1mi - 8:50(8:50/mi) 134/141bpm [1183b/mi] 105cal 278/W 6.8/7.66mph
3) 1mi - 8:58(8:58/mi) 135/141bpm [1210b/mi] 103cal 269/W 6.7/7.08mph
4) 1mi - 8:55(8:55/mi) 135/141bpm [1204b/mi] 104cal 273/W 6.72/6.95mph
5) 1mi - 8:54(8:54/mi) 136/140bpm [1211b/mi] 103cal 271/W 6.74/7.08mph
6) 1mi - 8:52(8:52/mi) 139/146bpm [1233b/mi] 104cal 275/W 6.76/7.08mph
7) 1mi - 8:54(8:54/mi) 136/149bpm [1210b/mi] 103cal 272/W 6.74/8.25mph
8) 0.52mi - 4:29(8:35/mi) 144/156bpm [1237b/mi] 55cal 289/W 6.99/8.25mph

1) 1mi - 9:31(9:31/mi) 134/144bpm [1276b/mi] 103cal 252/W 6.3/6.82mph
2) 1mi - 10:33(10:33/mi) 118/138bpm [1245b/mi] 102cal 227/W 5.69/8.13mph
3) 1mi - 10:46(10:46/mi) 123/132bpm [1324b/mi] 103cal 226/W 5.58/5.93mph
4) 1mi - 10:41(10:41/mi) 122/132bpm [1303b/mi] 103cal 228/W 5.62/5.9mph
5) 1mi - 9:49(9:49/mi) 132/152bpm [1296b/mi] 104cal 246/W 6.11/6.93mph
6) 0.75mi - 7:04(9:27/mi) 132/141bpm [1247b/mi] 77cal 257/W 6.36/6.99mph

1) 0.99mi - 39:10(39:24/mi) 129/141bpm [5082b/mi] 372cal 1.52/2.24mph

4 × 20 crunches
4 × 8 press-ups

1) 1.07mi - 42:52(39:59/mi) 142/177bpm [5679b/mi] 415cal 1.5/2.24mph

1) 0.62mi - 6:03(9:45/mi) 128/140bpm [1248b/mi] 62cal 239/W 6.16/6.52mph
2) 0.26mi - 2:27(9:32/mi) 132/137bpm [1258b/mi] 26cal 253/W 6.3/6.56mph

1) 0.62mi - 4:29(7:13/mi) 138/173bpm [997b/mi] 64cal 328/W 8.31/9.06mph
2) 0.62mi - 4:23(7:04/mi) 165/171bpm [1165b/mi] 66cal 345/W 8.5/8.91mph
3) 0.62mi - 4:29(7:14/mi) 163/171bpm [1178b/mi] 66cal 338/W 8.31/8.74mph
4) 0.62mi - 4:34(7:21/mi) 160/165bpm [1176b/mi] 65cal 329/W 8.16/8.38mph
5) 0.62mi - 4:29(7:12/mi) 161/167bpm [1160b/mi] 65cal 335/W 8.31/8.6mph
6) 0.03mi - 12(6:29/mi) 157/160bpm [1017b/mi] 3cal 340/W 9.28/8.74mph

1) 0.62mi - 6:07(9:50/mi) 125/141bpm [1229b/mi] 62cal 240/W 6.1/7.31mph
2) 0.3mi - 3:21(11:17/mi) 125/142bpm [1410b/mi] 30cal 207/W 5.31/6.21mph

1) 1.17mi - 41:15(35:24/mi) 144/182bpm [5098b/mi] 397cal 1.7/2.24mph

1) 1mi - 10:23(10:23/mi) 119/140bpm [1236b/mi] 101cal 230/W 5.78/6.13mph
2) 1mi - 9:55(9:55/mi) 127/137bpm [1260b/mi] 104cal 246/W 6.05/6.39mph
3) 1mi - 9:52(9:52/mi) 128/138bpm [1262b/mi] 103cal 246/W 6.08/6.66mph
4) 1mi - 9:41(9:41/mi) 128/135bpm [1239b/mi] 102cal 249/W 6.2/6.58mph
5) 0.32mi - 2:55(9:04/mi) 131/139bpm [1188b/mi] 33cal 268/W 6.62/6.76mph

Triceps 4 × 10 22.5kg
Biceps 6 × 10 22.5kg
Low Row 4 × 10 65kg
Chest Press 4 × 8 40kg
Pectoral 3 × 8 35kg
Crunches 3 × 20
Press-ups 5 × 8

1) 0.26mi - 2:31(9:46/mi) 91/112bpm [889b/mi] 25cal 241/W 6.14/6.88mph

1) 0.62mi - 4:30(7:14/mi) 133/157bpm [961b/mi] 61cal 323/W 8.29/8.81mph
2) 0.62mi - 4:30(7:15/mi) 158/163bpm [1146b/mi] 65cal 328/W 8.29/8.74mph
3) 0.62mi - 4:31(7:16/mi) 162/169bpm [1178b/mi] 66cal 334/W 8.25/8.67mph
4) 0.62mi - 4:30(7:14/mi) 163/168bpm [1179b/mi] 65cal 337/W 8.29/8.64mph
5) 0.6mi - 4:28(7:26/mi) 159/167bpm [1182b/mi] 64cal 328/W 8.08/8.6mph

1) 0.31mi - 2:40(8:42/mi) 102/120bpm [888b/mi] 31cal 272/W 6.88/7.69mph

1) 1.13mi - 40:31(35:44/mi) 135/184bpm [4823b/mi] 393cal 1.68/4.47mph

1) 0.62mi - 6:17(10:07/mi) 119/136bpm [1204b/mi] 63cal 236/W 5.93/6.43mph
2) 0.62mi - 5:50(9:23/mi) 125/135bpm [1172b/mi] 64cal 259/W 6.39/6.66mph
3) 0.62mi - 5:51(9:24/mi) 133/141bpm [1250b/mi] 64cal 258/W 6.37/6.8mph
4) 0.62mi - 5:52(9:27/mi) 134/142bpm [1266b/mi] 65cal 260/W 6.36/6.74mph
5) 0.62mi - 5:58(9:37/mi) 139/145bpm [1336b/mi] 63cal 249/W 6.25/6.82mph
6) 0.62mi - 5:48(9:20/mi) 135/142bpm [1261b/mi] 65cal 262/W 6.43/6.82mph
7) 0.62mi - 5:37(9:02/mi) 134/140bpm [1210b/mi] 64cal 270/W 6.64/7.08mph
8) 0.3mi - 2:39(8:57/mi) 137/141bpm [1227b/mi] 31cal 273/W 6.7/6.95mph

1) 1.38mi - 55:24(40:04/mi) 154/173bpm [6172b/mi] 536cal 1.5/2.24mph

1) 0.96mi - 36:43(38:08/mi) 149/171bpm [5681b/mi] 353cal 1.57/4.47mph

1) 0.72mi - 7:59(11:05/mi) 128/143bpm [1419b/mi] 73cal 214/W 5.42/7.63mph
2) 0.5mi - 3:25(6:53/mi) 159/173bpm [1093b/mi] 51cal 341/W 8.74/8.74mph
3) 0.15mi - 2:00(13:28/mi) 147/170bpm [1979b/mi] 16cal 191/W 4.46/8.6mph
4) 0.5mi - 3:24(6:50/mi) 157/172bpm [1074b/mi] 53cal 356/W 8.77/9.4mph
5) 0.14mi - 2:00(14:20/mi) 154/172bpm [2207b/mi] 15cal 179/W 4.19/8.67mph
6) 0.5mi - 3:27(6:55/mi) 153/164bpm [1059b/mi] 53cal 346/W 8.67/9.94mph
7) 0.16mi - 2:00(12:36/mi) 141/163bpm [1776b/mi] 16cal 192/W 4.76/8.64mph
8) 0.5mi - 3:16(6:34/mi) 156/164bpm [1024b/mi] 52cal 362/W 9.13/10.4mph
9) 0.15mi - 2:00(13:28/mi) 136/164bpm [1832b/mi] 15cal 185/W 4.46/8.95mph
10) 0.5mi - 3:25(6:52/mi) 158/167bpm [1084b/mi] 53cal 351/W 8.74/9.06mph
11) 0.15mi - 2:00(13:45/mi) 147/170bpm [2020b/mi] 15cal 185/W 4.37/8.91mph
12) 0.9mi - 8:15(9:07/mi) 137/143bpm [1249b/mi] 95cal 266/W 6.58/7.01mph