quimby

1) 1mi - 12:27(12:27/mi) 107/119bpm [1332b/mi] 68cal 169/182W
2) 1mi - 12:38(12:38/mi) 113/124bpm [1427b/mi] 70cal 165/200W
3) 1mi - 12:23(12:23/mi) 119/136bpm [1473b/mi] 74cal 168/237W
4) 1mi - 12:25(12:25/mi) 120/127bpm [1489b/mi] 69cal 169/208W
5) 1mi - 12:25(12:25/mi) 128/141bpm [1588b/mi] 84cal 170/196W
6) 1mi - 11:25(11:25/mi) 127/132bpm [1450b/mi] 66cal 183/221W
7) 0.06mi - 43(11:45/mi) 123/126bpm [1445b/mi] 4cal 178/197W

1) 1mi - 20:24(20:24/mi) 80/89bpm [1631b/mi] 69cal 54/58rpm
2) 0.01mi - 12(19:57/mi) 80/80bpm [1596b/mi] 1cal 52/55rpm

1) 1mi - 23:28(23:28/mi) 73/92bpm [1713b/mi] 81cal 44/68rpm
2) 0.71mi - 13:42(19:25/mi) 69/86bpm [1340b/mi] 57cal 52/65rpm

1) 1mi - 20:25(20:25/mi) 76/86bpm [1552b/mi] 69cal 55/56rpm
2) 0.1mi - 2:04(20:30/mi) 77/80bpm [1578b/mi] 7cal 55/56rpm

1) 0.75mi - 15:11(20:18/mi) 83/90bpm [1685b/mi] 52cal 54/58rpm

1) 0.93mi - 9:52(10:38/mi) 138/153bpm [1468b/mi] 90cal 218/271W
2) 0.06mi - 30(8:21/mi) 154/154bpm [1286b/mi] 5cal 234/255W
3) 0.05mi - 30(10:41/mi) 150/154bpm [1603b/mi] 5cal 193/223W
4) 0.06mi - 30(7:49/mi) 151/162bpm [1181b/mi] 5cal 219/281W
5) 0.04mi - 30(12:51/mi) 162/163bpm [2081b/mi] 5cal 160/284W
6) 0.07mi - 30(7:37/mi) 162/164bpm [1234b/mi] 5cal 288/305W
7) 0.05mi - 30(10:41/mi) 167/169bpm [1784b/mi] 6cal 229/275W
8) 0.06mi - 30(7:44/mi) 166/169bpm [1285b/mi] 5cal 264/293W
9) 0.05mi - 30(10:46/mi) 166/167bpm [1786b/mi] 6cal 233/279W
10) 0.06mi - 30(7:44/mi) 156/164bpm [1206b/mi] 5cal 231/258W
11) 0.04mi - 30(13:30/mi) 152/154bpm [2052b/mi] 5cal 186/236W
12) 0.98mi - 10:40(10:56/mi) 145/154bpm [1585b/mi] 97cal 197/284W
13) 0.62mi - 4:47(7:43/mi) 138/146bpm [1064b/mi] 47cal 264/308W
14) 0.1mi - 1:30(15:29/mi) 141/146bpm [2183b/mi] 11cal 127/252W
15) 0.62mi - 4:44(7:38/mi) 144/149bpm [1099b/mi] 48cal 266/313W
16) 0.1mi - 1:30(14:40/mi) 137/143bpm [2010b/mi] 10cal 124/251W
17) 0.62mi - 4:46(7:41/mi) 144/149bpm [1107b/mi] 48cal 262/309W
18) 0.09mi - 1:30(16:08/mi) 141/147bpm [2274b/mi] 11cal 123/297W
19) 0.25mi - 1:57(7:48/mi) 142/149bpm [1108b/mi] 21cal 247/303W
20) 0.12mi - 1:30(12:05/mi) 140/149bpm [1692b/mi] 12cal 148/233W
21) 0.25mi - 1:59(7:54/mi) 146/151bpm [1154b/mi] 20cal 249/281W
22) 0.1mi - 1:30(15:27/mi) 142/147bpm [2193b/mi] 11cal 109/267W
23) 0.25mi - 1:46(7:06/mi) 120/131bpm [851b/mi] 21cal 274/313W
24) 0.12mi - 1:30(13:01/mi) 122/133bpm [1588b/mi] 10cal 157/283W
25) 0.99mi - 10:00(10:04/mi) 126/134bpm [1269b/mi] 96cal 216/298W
26) 0.38mi - 3:17(8:34/mi) 128/130bpm [1097b/mi] 35cal 230/289W

1) 0.41mi - 8:27(20:43/mi) 81/90bpm [1679b/mi] 29cal 54/57rpm

GYM

Wednesday 24/04/24
==================
5 minutes cardio

Wall Angels x 8
Butchers Block Stretch x 20 seconds
Worlds Greatest Stretch x 5 rotations each side
Side Plank Clamshell x 10 each side
---
Deadlift
52.5-60 3 sets of 3-6 120

52.5 6
57.5 3
60 3
I just feel as though I’ve lost my deadlift mojo. Slightly wary of knee I guess, but still. These just don't feel very light.

Weights needed:
20kg bar
52.5
2 x 10, 2 x 5, 2 x 1.25
55
2 x 10, 2 x 5, 2 x 2.5
57.5
2 x 10, 2 x 5, 2 x 2.5, 2 x 1.25
60
2 x 10, 2 x 5, 2 x 5
62.5
2 x 10, 2 x 5, 2 x 5, 2 x 1.25

Bent Over Barbell Row
20-25 6 120
22.5 6
25 66
But maybe these are getting easier/better at 25?

Keep up the great work!
Focus on keeping that nice brace in the mid-section and using those muscles in your upper back to
move the weight
Keep shoulders back and down throughout
Bring bar between belly button and hips each rep

Seated DB Press
8 4-8 120
8 6 5 5

Without back support just like on the video - focus on keeping that mid-section strong throughout

Front Foot Elevated Split Squat
8 8 120
8 888

Each side Shane explains this exercise well on the video
Hip strengthening for strong running
Can do this without weight or add DBs in your hands

Banded Glute Bridge
0 8 120
101010

If you have a band great, push out against it throughout, if not don't worry- aiming to get the butt
working here
Keep spine neutral throughout so think about that little pelvis tuck at the start of each rep- hips to ribs

Bird Dog
0 10 90
101010

Each side More balance and stability work
Don't worry about getting back leg high, think about pushing it back rather than lifting it up

Cable pull
14.7 8 90
14.7 88

kneel on left knee. with right arm, hold the handle, start with it stretched right out, and pull back until little finger is at the very top of my hip. with the other arm, move it so it's like running action. keep sternum facing forward and pivot around it.

Nicky's kettlebell twist
12 12
12 1212

Nicky's ball throw
4 12
4 1212

1) 0.44mi - 8:34(19:17/mi) 81/87bpm [1562b/mi] 34cal 55/64rpm

1) 1mi - 20:59(20:59/mi) 82/88bpm [1720b/mi] 72cal 55/57rpm
2) 0.45mi - 9:14(20:43/mi) 84/89bpm [1740b/mi] 31cal 55/56rpm

1) 0.74mi - 15:10(20:36/mi) 84/89bpm [1731b/mi] 53cal 55/58rpm

1) 0.31mi - 5:39(18:29/mi) 111/119bpm [2051b/mi] 27cal 58/64rpm

1) 1mi - 9:57(9:57/mi) 132/145bpm [1313b/mi] 92cal 216/284W
2) 1mi - 9:42(9:42/mi) 143/149bpm [1388b/mi] 94cal 228/261W
3) 1mi - 9:56(9:56/mi) 144/148bpm [1431b/mi] 96cal 228/267W
4) 1mi - 9:37(9:37/mi) 137/153bpm [1319b/mi] 90cal 239/290W
5) 1mi - 9:46(9:46/mi) 143/154bpm [1396b/mi] 91cal 238/294W
6) 1mi - 9:51(9:51/mi) 140/146bpm [1380b/mi] 89cal 235/312W
7) 1mi - 9:30(9:30/mi) 136/141bpm [1291b/mi] 88cal 217/311W
8) 1mi - 9:27(9:27/mi) 143/145bpm [1350b/mi] 88cal 240/287W
9) 1mi - 9:24(9:24/mi) 138/143bpm [1296b/mi] 91cal 231/291W
10) 1mi - 9:27(9:27/mi) 140/142bpm [1324b/mi] 91cal 224/315W
11) 0.02mi - 8(9:23/mi) 141/141bpm [1324b/mi] 1cal 291/304W

1) 0.33mi - 7:08(21:24/mi) 91/105bpm [1948b/mi] 25cal 53/57rpm

1) 0.57mi - 12:26(21:39/mi) 88/98bpm [1905b/mi] 43cal 53/58rpm

1) 0.73mi - 15:10(20:49/mi) 82/90bpm [1707b/mi] 55cal 56/59rpm

1) 0.59mi - 12:10(20:27/mi) 84/90bpm [1718b/mi] 45cal 56/59rpm

1) 1mi - 19:28(19:28/mi) 92/104bpm [1791b/mi] 84cal 55/77rpm
2) 0.87mi - 18:35(21:28/mi) 91/106bpm [1953b/mi] 76cal 49/122rpm

1) 0.47mi - 9:41(20:41/mi) 89/98bpm [1841b/mi] 36cal 56/59rpm

1) 0.46mi - 4:58(10:52/mi) 124/133bpm [1347b/mi] 41cal 198/243W
2) 0.06mi - 30(8:27/mi) 120/123bpm [1014b/mi] 5cal 247/283W
3) 0.05mi - 30(11:02/mi) 123/124bpm [1356b/mi] 5cal 234/273W
4) 0.06mi - 30(8:12/mi) 125/127bpm [1025b/mi] 5cal 281/330W
5) 0.04mi - 30(12:31/mi) 127/128bpm [1589b/mi] 5cal 241/341W
6) 0.06mi - 30(8:04/mi) 125/126bpm [1008b/mi] 4cal 196/243W
7) 0.05mi - 30(10:31/mi) 122/124bpm [1283b/mi] 5cal 201/238W
8) 0.06mi - 30(7:49/mi) 122/127bpm [954b/mi] 5cal 237/265W
9) 0.04mi - 30(14:15/mi) 126/131bpm [1795b/mi] 4cal 188/251W
10) 0.06mi - 30(7:46/mi) 116/120bpm [902b/mi] 4cal 259/300W
11) 0.04mi - 30(13:20/mi) 120/122bpm [1600b/mi] 4cal 182/298W
12) 0.55mi - 6:20(11:30/mi) 122/135bpm [1404b/mi] 52cal 200/283W
13) 0.62mi - 5:26(8:46/mi) 139/147bpm [1219b/mi] 54cal 244/291W
14) 0.1mi - 1:30(15:38/mi) 128/145bpm [2002b/mi] 10cal 110/258W
15) 0.62mi - 5:09(8:18/mi) 137/143bpm [1137b/mi] 51cal 263/306W
16) 0.09mi - 1:30(16:44/mi) 137/148bpm [2293b/mi] 11cal 115/253W
17) 0.62mi - 5:10(8:21/mi) 145/152bpm [1210b/mi] 53cal 252/293W
18) 0.1mi - 1:30(15:23/mi) 138/148bpm [2122b/mi] 11cal 147/242W
19) 0.25mi - 2:07(8:28/mi) 142/149bpm [1202b/mi] 21cal 230/271W
20) 0.09mi - 1:30(17:08/mi) 133/149bpm [2279b/mi] 10cal 124/236W
21) 0.25mi - 1:56(7:44/mi) 132/146bpm [1020b/mi] 20cal 229/316W
22) 0.1mi - 1:30(15:02/mi) 140/146bpm [2105b/mi] 12cal 157/308W
23) 0.25mi - 1:55(7:39/mi) 140/149bpm [1070b/mi] 20cal 254/311W
24) 0.1mi - 1:30(14:20/mi) 137/150bpm [1964b/mi] 12cal 143/273W
25) 0.93mi - 10:00(10:48/mi) 139/149bpm [1501b/mi] 89cal 208/292W
26) 0.14mi - 1:20(9:44/mi) 147/149bpm [1430b/mi] 13cal 256/265W

1) 0.62mi - 12:10(19:46/mi) 77/88bpm [1522b/mi] 46cal 57/59rpm

1) 1mi - 18:52(18:52/mi) 84/100bpm [1585b/mi] 79cal 57/67rpm
2) 0.92mi - 24:09(26:22/mi) 74/99bpm [1952b/mi] 84cal 39/65rpm

1) 0.75mi - 15:11(20:13/mi) 83/96bpm [1678b/mi] 59cal 58/60rpm

GYM

Wednesday 01/05/24
==================
5 minutes cardio
Worlds Greatest Stretch x 5 each side
Wall Angels x 5

Butchers Block Stretch 2x20-30secs
---
Barbell Push Press
22.5 - 25 3-5 120
22.5 4
22.5 3
20 4
Dropped the weight down because I was struggling. Feel like I’m going backwards.

PUSH KNEES OUT, STAND UP STRAIGHT
Rest between reps if needed. Fingers back, bar resting on them so it's under chin not on collarabone. Head back.
Then rest as you need to between sets Shoulders up and forward so the bar can rest on them - ELBOWS FORWARD slightly. Short dip and push with the legs to get the bar overhead. Support on hole 27. KNEES OUT RATHER THAN FORWARD

Barbell Full Squat
35-40 5 120
40 5
35 5
35

Tried to move elbows back as per advice. I think it helped with a bit with getting bar back on rack. Still rally feel it in right elbow by third set.

**********************
CHLOE FEEDBACK - ELBOWS BACK
**********************
Try going deeper with the lighter weight.
Think about hips going back slightly and down, knees pushing out, feet wide, toes out, on back of shoulders not neck, loose narrow grip. Keep braced throughout each rep Big breath at the start of each rep

Single Leg Leg Extension
13.3
8+more 120
11 maybe, try that first
11 10 10 10

Cossack Squat
0 6 120
6 6 6

Slightly different, now working side to side as well as up and down
Don't need to use any weight on this to begin with
If this is difficult you can raise your working leg slightly onto a low step to reduce range
Sit back and keep hands away from legs

Cable Triceps Pushdown
14 10 150
14 12 12
16.3 10

Keep elbows tucked in throughout

Lat pulldown
27.3 8 120
27.3 8 8 8

Plank
30-40s 1 90
60 60 60

Good old fashioned plank
Try make this as difficult as you can
squeeze errything, don't allow your hips to drop

Cable pull
14.7 8 x 3
8 8 8

Nicky's kettlebell twist
12 12 90
12 12

Nicky's ball throw
4 12 90

1) 0.54mi - 10:03(18:38/mi) 85/92bpm [1583b/mi] 42cal 57/72rpm

1) 0.6mi - 12:09(20:21/mi) 89/95bpm [1811b/mi] 44cal 55/58rpm

1) 1mi - 17:17(17:17/mi) 90/107bpm [1556b/mi] 76cal 61/65rpm
2) 1mi - 17:34(17:34/mi) 99/116bpm [1740b/mi] 83cal 58/117rpm
3) 0.24mi - 3:45(15:36/mi) 95/101bpm [1482b/mi] 18cal 64/66rpm

1) 0.61mi - 12:10(19:58/mi) 91/106bpm [1816b/mi] 47cal 57/59rpm

1) 1mi - 9:58(9:58/mi) 145/163bpm [1446b/mi] 94cal 227/266W
2) 1mi - 9:43(9:43/mi) 160/169bpm [1553b/mi] 99cal 238/273W
3) 1mi - 9:19(9:19/mi) 157/171bpm [1462b/mi] 94cal 223/269W
4) 1mi - 9:47(9:47/mi) 161/168bpm [1575b/mi] 99cal 228/278W
5) 1mi - 9:08(9:08/mi) 164/170bpm [1499b/mi] 94cal 228/298W
6) 1mi - 9:17(9:17/mi) 164/170bpm [1524b/mi] 96cal 227/271W
7) 1mi - 9:22(9:22/mi) 159/166bpm [1489b/mi] 94cal 227/293W
8) 1mi - 9:03(9:03/mi) 162/171bpm [1466b/mi] 94cal 236/339W
9) 0.29mi - 2:32(8:49/mi) 158/162bpm [1392b/mi] 25cal 225/250W

1) 0.57mi - 12:52(22:32/mi) 79/86bpm [1781b/mi] 45cal 52/62rpm

1) 1mi - 19:51(19:51/mi) 119/131bpm [2363b/mi] 117cal 55/122rpm
2) 1mi - 19:25(19:25/mi) 92/107bpm [1786b/mi] 83cal 54/65rpm
3) 1mi - 25:52(25:52/mi) 88/112bpm [2276b/mi] 96cal 38/119rpm
4) 0.01mi - 2(4:00/mi) 88/88bpm [351b/mi]

1) 1mi - 10:21(10:21/mi) 132/147bpm [1366b/mi] 95cal 224/270W
2) 1mi - 9:49(9:49/mi) 143/151bpm [1405b/mi] 95cal 227/270W
3) 1mi - 10:03(10:03/mi) 146/154bpm [1467b/mi] 99cal 230/280W
4) 1mi - 9:27(9:27/mi) 142/147bpm [1343b/mi] 89cal 219/253W
5) 1mi - 9:27(9:27/mi) 146/153bpm [1380b/mi] 93cal 231/262W
6) 1mi - 9:25(9:25/mi) 152/159bpm [1431b/mi] 94cal 231/314W
7) 0.49mi - 4:23(8:59/mi) 155/159bpm [1392b/mi] 46cal 240/293W

1) 1mi - 9:48(9:48/mi) 118/129bpm [1157b/mi] 83cal 215/282W
2) 1mi - 9:23(9:23/mi) 137/147bpm [1285b/mi] 88cal 224/269W
3) 1mi - 9:27(9:27/mi) 147/157bpm [1388b/mi] 93cal 234/278W
4) 1mi - 9:08(9:08/mi) 147/152bpm [1343b/mi] 90cal 230/282W
5) 0.53mi - 4:52(9:09/mi) 149/158bpm [1364b/mi] 49cal 241/293W

1) 1mi - 20:16(20:16/mi) 82/92bpm [1662b/mi] 74cal 56/58rpm
2) 0.11mi - 2:11(19:59/mi) 80/82bpm [1598b/mi] 8cal 56/57rpm

1) 0.77mi - 15:10(19:43/mi) 82/94bpm [1617b/mi] 57cal 57/59rpm

1) 0.76mi - 15:10(19:53/mi) 88/99bpm [1749b/mi] 58cal 57/60rpm

1) 0.8mi - 16:10(20:12/mi) 91/98bpm [1839b/mi] 59cal 56/58rpm

1) 0.53mi - 5:29(10:25/mi) 122/130bpm [1271b/mi] 47cal 218/269W
2) 0.07mi - 30(7:32/mi) 126/130bpm [948b/mi] 5cal 202/249W
3) 0.05mi - 30(10:28/mi) 123/126bpm [1287b/mi] 5cal 228/255W
4) 0.06mi - 30(7:48/mi) 130/133bpm [1015b/mi] 5cal 317/359W
5) 0.04mi - 30(13:12/mi) 133/137bpm [1756b/mi] 4cal 208/303W
6) 0.06mi - 30(7:43/mi) 145/147bpm [1119b/mi] 5cal 258/293W
7) 0.05mi - 30(9:41/mi) 142/148bpm [1375b/mi] 5cal 234/278W
8) 0.07mi - 30(7:32/mi) 138/142bpm [1040b/mi] 5cal 248/271W
9) 0.03mi - 30(15:20/mi) 147/150bpm [2254b/mi] 5cal 168/274W
10) 0.07mi - 30(7:21/mi) 141/148bpm [1035b/mi] 5cal 265/311W
11) 0.04mi - 30(11:59/mi) 148/150bpm [1774b/mi] 5cal 177/294W
12) 0.48mi - 5:06(10:32/mi) 139/144bpm [1465b/mi] 48cal 198/249W
13) 0.14mi - 1:00(7:07/mi) 141/149bpm [1004b/mi] 10cal 270/389W
14) 0.07mi - 1:00(14:22/mi) 143/149bpm [2053b/mi] 9cal 140/307W
15) 0.15mi - 1:00(6:54/mi) 138/147bpm [951b/mi] 10cal 323/379W
16) 0.07mi - 1:00(13:46/mi) 141/148bpm [1941b/mi] 9cal 157/305W
17) 0.14mi - 1:00(6:55/mi) 145/150bpm [1002b/mi] 10cal 302/373W
18) 0.07mi - 1:00(13:54/mi) 144/150bpm [2002b/mi] 9cal 123/297W
19) 0.14mi - 1:00(7:03/mi) 148/155bpm [1044b/mi] 10cal 313/378W
20) 0.07mi - 1:00(14:01/mi) 147/155bpm [2061b/mi] 9cal 190/310W
21) 26687.69mi - 0(0/mi) 132/132bpm [0b/mi] 148/148W
22) 1mi - 9:29(9:29/mi) 147/157bpm [1395b/mi] 95cal 230/288W
23) 0.38mi - 3:38(9:39/mi) 152/155bpm [1468b/mi] 37cal 232/278W

1) 0.12mi - 2:25(19:30/mi) 92/93bpm [1794b/mi] 9cal 56/57rpm

1) 0.51mi - 10:42(21:00/mi) 86/95bpm [1806b/mi] 40cal 56/59rpm

1) 0.74mi - 15:10(20:22/mi) 81/86bpm [1650b/mi] 54cal 56/57rpm

1) 0.63mi - 12:34(20:05/mi) 80/87bpm [1606b/mi] 46cal 56/58rpm

1) 1mi - 19:54(19:54/mi) 94/105bpm [1871b/mi] 87cal 48/65rpm
2) 1mi - 16:58(16:58/mi) 105/121bpm [1781b/mi] 84cal 58/65rpm
3) 1mi - 23:05(23:05/mi) 91/106bpm [2100b/mi] 88cal 45/77rpm
4) 1mi - 19:02(19:02/mi) 95/120bpm [1808b/mi] 83cal 54/115rpm
5) 0.14mi - 2:12(15:58/mi) 102/107bpm [1629b/mi] 12cal 61/64rpm

1) 1mi - 9:47(9:47/mi) 120/134bpm [1174b/mi] 85cal 231/271W
2) 1mi - 8:56(8:56/mi) 145/162bpm [1296b/mi] 89cal 242/280W
3) 1mi - 8:20(8:20/mi) 165/168bpm [1375b/mi] 92cal 253/290W
4) 1mi - 8:32(8:32/mi) 169/177bpm [1443b/mi] 98cal 250/307W
5) 0.47mi - 4:05(8:43/mi) 165/169bpm [1439b/mi] 44cal 234/277W

1) 1mi - 24:37(24:37/mi) 85/102bpm [2093b/mi] 90cal 42/115rpm
2) 0.68mi - 12:07(17:46/mi) 93/106bpm [1652b/mi] 56cal 59/64rpm

1) 0.93mi - 9:09(9:50/mi) 131/143bpm [1288b/mi] 82cal 223/294W
2) 0.02mi - 9(8:21/mi) 136/136bpm [1135b/mi] 1cal 107/215W
3) 0.07mi - 30(7:41/mi) 140/143bpm [1075b/mi] 5cal 173/262W
4) 0.07mi - 45(10:31/mi) 139/144bpm [1462b/mi] 7cal 212/257W
5) 0.07mi - 31(7:38/mi) 133/134bpm [1016b/mi] 5cal 265/305W
6) 0.06mi - 37(9:59/mi) 135/136bpm [1347b/mi] 6cal 225/264W
7) 0.07mi - 31(7:21/mi) 139/152bpm [1022b/mi] 5cal 195/260W
8) 0.07mi - 40(9:43/mi) 149/151bpm [1448b/mi] 7cal 220/241W
9) 0.07mi - 31(7:26/mi) 154/162bpm [1144b/mi] 6cal 283/318W
10) 0.08mi - 49(10:14/mi) 158/162bpm [1618b/mi] 9cal 192/310W
11) 0.07mi - 32(7:42/mi) 154/156bpm [1187b/mi] 6cal 301/335W
12) 0.16mi - 1:31(9:29/mi) 158/159bpm [1499b/mi] 16cal 232/298W
13) 0.05mi - 50(15:26/mi) 143/157bpm [2206b/mi] 7cal 164/249W
14) 0.87mi - 8:12(9:23/mi) 149/156bpm [1398b/mi] 82cal 228/294W

1) 1mi - 7:47(7:47/mi) 146/174bpm [1136b/mi] 80cal 257/277W
2) 1mi - 7:52(7:52/mi) 178/181bpm [1401b/mi] 98cal 260/307W
3) 1mi - 7:52(7:52/mi) 179/183bpm [1407b/mi] 97cal 271/290W
4) 1mi - 8:27(8:27/mi) 179/183bpm [1512b/mi] 103cal 261/336W
5) 1mi - 9:07(9:07/mi) 176/184bpm [1605b/mi] 106cal 240/283W
6) 1mi - 8:55(8:55/mi) 175/180bpm [1562b/mi] 103cal 254/292W
7) 0.24mi - 2:00(8:22/mi) 178/179bpm [1488b/mi] 24cal 264/314W

1) 0.54mi - 5:36(10:28/mi) 124/135bpm [1298b/mi] 50cal 231/299W
2) 0.08mi - 35(7:30/mi) 138/148bpm [1035b/mi] 6cal 255/284W
3) 0.06mi - 38(10:21/mi) 150/150bpm [1552b/mi] 6cal 204/229W
4) 0.07mi - 30(7:15/mi) 153/158bpm [1108b/mi] 5cal 240/289W
5) 0.04mi - 28(10:28/mi) 157/158bpm [1644b/mi] 5cal 223/264W

1) 0.59mi - 12:11(20:36/mi) 86/91bpm [1772b/mi] 44cal 56/58rpm

1) 1mi - 9:58(9:58/mi) 127/136bpm [1265b/mi] 89cal 231/287W
2) 1mi - 9:25(9:25/mi) 146/155bpm [1375b/mi] 93cal 234/279W
3) 1mi - 9:24(9:24/mi) 153/160bpm [1439b/mi] 94cal 234/280W
4) 0.69mi - 6:19(9:11/mi) 158/162bpm [1450b/mi] 66cal 247/307W

1) 0.61mi - 12:16(20:06/mi) 88/94bpm [1768b/mi] 45cal 55/58rpm

1) 1mi - 20:05(20:05/mi) 83/92bpm [1666b/mi] 72cal 56/58rpm
2) 0.14mi - 2:49(20:08/mi) 80/84bpm [1611b/mi] 10cal 55/59rpm

1) 0.74mi - 15:11(20:30/mi) 84/95bpm [1723b/mi] 57cal 57/59rpm

1) 1mi - 19:55(19:55/mi) 83/91bpm [1653b/mi] 72cal 56/68rpm
2) 0.84mi - 16:35(19:51/mi) 80/90bpm [1589b/mi] 58cal 56/57rpm

1) 0.61mi - 12:10(20:03/mi) 89/94bpm [1785b/mi] 43cal 56/58rpm

1) 0.73mi - 15:11(20:42/mi) 94/116bpm [1946b/mi] 56cal 56/58rpm

1) 1mi - 10:14(10:14/mi) 125/132bpm [1279b/mi] 89cal 222/264W
2) 1mi - 9:46(9:46/mi) 133/137bpm [1300b/mi] 88cal 236/273W
3) 1mi - 9:34(9:34/mi) 147/154bpm [1405b/mi] 92cal 220/261W
4) 1mi - 9:48(9:48/mi) 155/162bpm [1519b/mi] 97cal 227/277W
5) 1mi - 9:36(9:36/mi) 154/164bpm [1478b/mi] 94cal 221/302W
6) 1mi - 9:45(9:45/mi) 155/158bpm [1510b/mi] 96cal 224/257W
7) 1mi - 9:23(9:23/mi) 155/158bpm [1454b/mi] 93cal 228/298W
8) 1mi - 9:30(9:30/mi) 152/156bpm [1444b/mi] 90cal 227/325W
9) 0.34mi - 3:08(9:09/mi) 151/154bpm [1380b/mi] 29cal 220/264W

1) 0.29mi - 7:03(24:23/mi) 89/99bpm [2171b/mi] 29cal 57/68rpm