Fenners-Reborn

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

1) 0.62mi - 6:13(10:01/mi) 122/141bpm [1221b/mi] 63cal 234/W 6/6.8mph
2) 0.62mi - 4:37(7:25/mi) 138/145bpm [1024b/mi] 62cal 314/W 8.08/8.19mph
3) 0.62mi - 5:00(8:03/mi) 149/158bpm [1201b/mi] 66cal 305/W 7.46/8.13mph
4) 0.62mi - 4:44(7:37/mi) 148/157bpm [1127b/mi] 66cal 325/W 7.88/8.77mph
5) 0.62mi - 4:42(7:34/mi) 152/158bpm [1151b/mi] 65cal 320/W 7.93/8.67mph
6) 0.62mi - 6:06(9:49/mi) 150/159bpm [1472b/mi] 65cal 246/W 6.11/8.54mph
7) 0.02mi - 11(7:15/mi) 150/151bpm [1087b/mi] 2cal 270/W 8.29/7.43mph

1) 0.62mi - 6:01(9:40/mi) 124/139bpm [1200b/mi] 64cal 242/W 6.2/6.88mph
2) 0.62mi - 6:01(9:41/mi) 132/138bpm [1279b/mi] 69cal 249/W 6.2/6.78mph
3) 0.62mi - 5:27(8:47/mi) 135/139bpm [1185b/mi] 65cal 279/W 6.84/7.69mph
4) 0.62mi - 5:35(9:00/mi) 140/145bpm [1260b/mi] 70cal 279/W 6.68/7.58mph
5) 0.62mi - 6:00(9:40/mi) 146/153bpm [1411b/mi] 74cal 272/W 6.21/7.22mph
6) 0.04mi - 25(9:15/mi) 156/159bpm [1443b/mi] 4cal 246/W 6.48/6.41mph

1) 1.26mi - 47:54(38:04/mi) 130/165bpm [4950b/mi] 464cal 1.57/2.24mph

3 × 20 crunches
5 × 8 press-ups
3 × 10 triceps 22.5kg
3 × 10 biceps 25kg

1) 0.96mi - 39:34(41:05/mi) 142/174bpm [5835b/mi] 382cal 1.46/2.24mph

1) 0.62mi - 6:14(10:02/mi) 124/136bpm [1244b/mi] 66cal 237/W 5.98/6.68mph
2) 0.62mi - 5:42(9:10/mi) 131/139bpm [1201b/mi] 66cal 263/W 6.54/6.76mph
3) 0.62mi - 5:39(9:05/mi) 134/145bpm [1217b/mi] 67cal 270/W 6.6/7.19mph
4) 0.62mi - 6:07(9:51/mi) 135/144bpm [1329b/mi] 67cal 249/W 6.1/6.74mph
5) 0.62mi - 5:20(8:35/mi) 133/143bpm [1142b/mi] 66cal 280/W 6.99/7.85mph
6) 0.62mi - 5:41(9:09/mi) 134/139bpm [1227b/mi] 68cal 269/W 6.56/7.38mph
7) 0.62mi - 5:41(9:09/mi) 136/140bpm [1244b/mi] 67cal 264/W 6.56/6.66mph
8) 0.62mi - 5:29(8:49/mi) 135/144bpm [1190b/mi] 67cal 276/W 6.8/7.22mph
9) 0.04mi - 23(9:08/mi) 139/140bpm [1268b/mi] 4cal 271/W 6.58/6.78mph

1) 0.47mi - 4:14(9:00/mi) 144/154bpm [1297b/mi] 50cal 264/W 6.66/8.13mph

1) 0.62mi - 4:16(6:51/mi) 119/148bpm [816b/mi] 67cal 344/W 8.74/9.44mph
2) 0.62mi - 4:18(6:56/mi) 165/173bpm [1143b/mi] 68cal 348/W 8.67/8.95mph
3) 0.62mi - 4:21(7:00/mi) 169/172bpm [1184b/mi] 68cal 346/W 8.57/8.67mph
4) 0.62mi - 4:27(7:10/mi) 167/175bpm [1196b/mi] 69cal 338/W 8.38/8.64mph
5) 0.62mi - 4:16(6:52/mi) 169/175bpm [1162b/mi] 67cal 349/W 8.74/9.32mph

1) 0.51mi - 4:32(8:50/mi) 131/143bpm [1157b/mi] 53cal 264/W 6.8/7.53mph

1) 0.13mi - 2:00(14:59/mi) 111/121bpm [1663b/mi] 14cal 137/W 4/4.02mph
2) 0.3mi - 3:00(10:04/mi) 118/131bpm [1188b/mi] 32cal 236/W 5.97/6.36mph
3) 0.07mi - 1:00(14:45/mi) 112/120bpm [1653b/mi] 7cal 160/W 4.07/6mph
4) 0.32mi - 3:00(9:17/mi) 121/134bpm [1124b/mi] 34cal 261/W 6.46/7.17mph
5) 0.07mi - 1:00(14:11/mi) 109/120bpm [1547b/mi] 7cal 173/W 4.23/6.52mph
6) 0.33mi - 3:00(8:58/mi) 120/130bpm [1077b/mi] 36cal 266/W 6.68/7.29mph
7) 0.07mi - 1:00(13:43/mi) 116/124bpm [1592b/mi] 8cal 186/W 4.37/6.62mph
8) 0.33mi - 3:00(9:12/mi) 132/143bpm [1214b/mi] 35cal 261/W 6.52/6.86mph
9) 0.07mi - 1:00(14:23/mi) 123/131bpm [1769b/mi] 8cal 182/W 4.17/6.62mph
10) 0.33mi - 3:00(9:06/mi) 131/139bpm [1193b/mi] 36cal 268/W 6.6/7.33mph
11) 0.07mi - 1:00(14:50/mi) 115/131bpm [1706b/mi] 8cal 181/W 4.04/6.34mph
12) 0.32mi - 3:00(9:14/mi) 128/136bpm [1183b/mi] 35cal 259/W 6.5/7.19mph
13) 0.06mi - 1:00(16:00/mi) 124/131bpm [1984b/mi] 8cal 188/W 3.75/6.56mph
14) 0.32mi - 3:00(9:17/mi) 132/142bpm [1226b/mi] 35cal 260/W 6.46/6.9mph
15) 0.07mi - 1:00(13:27/mi) 125/134bpm [1681b/mi] 10cal 193/W 4.46/6.45mph
16) 0.33mi - 3:00(9:00/mi) 134/142bpm [1207b/mi] 36cal 268/W 6.66/7.26mph
17) 0.08mi - 1:00(13:18/mi) 126/134bpm [1677b/mi] 9cal 195/W 4.51/6.52mph
18) 0.32mi - 3:00(9:19/mi) 126/135bpm [1174b/mi] 35cal 263/W 6.45/7.26mph
19) 0.07mi - 1:00(14:51/mi) 123/130bpm [1826b/mi] 7cal 169/W 4.04/6.23mph
20) 0.33mi - 3:00(9:06/mi) 132/146bpm [1202b/mi] 35cal 264/W 6.6/6.82mph
21) 0.07mi - 1:00(13:48/mi) 126/134bpm [1740b/mi] 8cal 184/W 4.34/6.46mph
22) 0.32mi - 3:00(9:30/mi) 126/133bpm [1197b/mi] 34cal 250/W 6.32/6.68mph
23) 0.07mi - 1:00(13:49/mi) 119/128bpm [1644b/mi] 9cal 191/W 4.34/6.14mph
24) 0.29mi - 3:00(10:30/mi) 130/142bpm [1366b/mi] 32cal 241/W 5.71/6.56mph
25) 0.07mi - 1:00(14:36/mi) 131/143bpm [1912b/mi] 7cal 165/W 4.11/5.65mph
26) 0.32mi - 3:00(9:27/mi) 134/142bpm [1266b/mi] 35cal 257/W 6.36/6.99mph
27) 0.06mi - 1:00(15:39/mi) 128/136bpm [2004b/mi] 8cal 182/W 3.83/6.14mph
28) 0.31mi - 3:00(9:32/mi) 130/139bpm [1239b/mi] 35cal 254/W 6.3/6.5mph
29) 0.07mi - 1:00(14:34/mi) 131/138bpm [1908b/mi] 8cal 181/W 4.12/6.2mph
30) 0.31mi - 3:00(9:43/mi) 130/139bpm [1264b/mi] 35cal 257/W 6.18/6.64mph
31) 0.07mi - 1:00(14:29/mi) 130/135bpm [1884b/mi] 8cal 180/W 4.14/6.16mph
32) 0.3mi - 3:00(9:57/mi) 130/138bpm [1293b/mi] 33cal 247/W 6.03/6.66mph
33) 0.07mi - 1:00(14:53/mi) 128/134bpm [1905b/mi] 8cal 181/W 4.03/6.62mph
34) 0.31mi - 3:00(9:33/mi) 131/139bpm [1252b/mi] 33cal 248/W 6.28/6.52mph
35) 0.07mi - 1:00(13:40/mi) 127/137bpm [1736b/mi] 8cal 193/W 4.39/6.45mph
36) 0.28mi - 3:00(10:36/mi) 129/137bpm [1368b/mi] 29cal 214/W 5.65/6.34mph
37) 0.06mi - 1:00(16:00/mi) 116/120bpm [1856b/mi] 7cal 169/W 3.75/6.46mph
38) 0.32mi - 3:00(9:15/mi) 130/135bpm [1203b/mi] 34cal 254/W 6.48/6.88mph
39) 0.07mi - 1:00(13:52/mi) 127/134bpm [1761b/mi] 8cal 192/W 4.33/6.88mph
40) 0.31mi - 3:00(9:38/mi) 134/144bpm [1291b/mi] 33cal 249/W 6.23/6.86mph
41) 0.07mi - 1:00(14:42/mi) 127/135bpm [1867b/mi] 8cal 184/W 4.08/6.3mph
42) 0.32mi - 3:00(9:30/mi) 133/141bpm [1263b/mi] 35cal 255/W 6.32/6.86mph
43) 0.07mi - 1:00(14:23/mi) 128/136bpm [1840b/mi] 8cal 180/W 4.17/6.32mph
44) 0.32mi - 3:00(9:30/mi) 132/138bpm [1253b/mi] 34cal 256/W 6.32/6.8mph
45) 0.07mi - 1:00(13:36/mi) 129/136bpm [1754b/mi] 8cal 176/W 4.41/6.3mph
46) 0.31mi - 3:00(9:33/mi) 132/139bpm [1261b/mi] 34cal 252/W 6.28/6.62mph
47) 0.07mi - 1:00(13:57/mi) 131/139bpm [1826b/mi] 8cal 189/W 4.3/6.23mph
48) 0.27mi - 3:00(11:02/mi) 133/138bpm [1467b/mi] 32cal 236/W 5.44/6.25mph
49) 0.07mi - 1:00(14:47/mi) 128/136bpm [1891b/mi] 8cal 181/W 4.06/6.18mph
50) 0.3mi - 3:00(10:05/mi) 132/142bpm [1330b/mi] 33cal 247/W 5.95/6.6mph
51) 0.07mi - 1:00(14:11/mi) 134/141bpm [1902b/mi] 8cal 178/W 4.23/6.1mph
52) 0.31mi - 3:00(9:42/mi) 134/142bpm [1299b/mi] 33cal 245/W 6.2/6.36mph
53) 0.07mi - 1:00(14:58/mi) 128/140bpm [1917b/mi] 8cal 179/W 4.01/6.2mph
54) 0.29mi - 3:00(10:25/mi) 135/144bpm [1406b/mi] 33cal 244/W 5.76/6.54mph
55) 0.07mi - 1:00(14:48/mi) 130/138bpm [1923b/mi] 8cal 178/W 4.05/5.92mph
56) 0.28mi - 3:00(10:36/mi) 133/143bpm [1409b/mi] 32cal 236/W 5.66/6.45mph
57) 0.08mi - 1:00(13:11/mi) 119/122bpm [1569b/mi] 7cal 156/W 4.55/6.66mph
58) 0.29mi - 3:00(10:16/mi) 132/139bpm [1355b/mi] 32cal 239/W 5.84/6.28mph
59) 0.07mi - 1:00(14:16/mi) 120/137bpm [1713b/mi] 7cal 170/W 4.21/5.89mph
60) 0.3mi - 3:00(10:08/mi) 120/135bpm [1217b/mi] 31cal 231/W 5.92/6.64mph
61) 0.07mi - 1:00(14:31/mi) 124/132bpm [1801b/mi] 7cal 167/W 4.13/5.97mph
62) 0.31mi - 3:00(9:44/mi) 134/141bpm [1304b/mi] 33cal 248/W 6.16/6.43mph
63) 0.07mi - 1:00(13:40/mi) 127/137bpm [1736b/mi] 9cal 175/W 4.39/6.03mph
64) 0.3mi - 3:00(10:05/mi) 136/142bpm [1370b/mi] 32cal 239/W 5.95/6.3mph
65) 0.07mi - 1:00(14:42/mi) 134/141bpm [1969b/mi] 7cal 171/W 4.08/5.89mph
66) 0.33mi - 3:00(9:14/mi) 134/141bpm [1237b/mi] 35cal 259/W 6.5/6.78mph
67) 0.07mi - 1:00(14:39/mi) 128/137bpm [1875b/mi] 8cal 179/W 4.1/6.32mph
68) 0.3mi - 3:00(10:00/mi) 134/142bpm [1340b/mi] 32cal 239/W 6/6.66mph
69) 0.07mi - 1:00(13:59/mi) 132/143bpm [1845b/mi] 8cal 175/W 4.29/5.93mph
70) 0.29mi - 3:00(10:19/mi) 136/143bpm [1404b/mi] 31cal 231/W 5.81/6.06mph
71) 0.07mi - 1:00(14:49/mi) 135/143bpm [2000b/mi] 7cal 161/W 4.05/5.81mph
72) 0.29mi - 3:00(10:31/mi) 136/144bpm [1429b/mi] 30cal 226/W 5.71/6.08mph
73) 0.06mi - 1:00(15:28/mi) 132/141bpm [2041b/mi] 7cal 162/W 3.88/5.66mph
74) 0.26mi - 3:00(11:22/mi) 132/141bpm [1500b/mi] 28cal 212/W 5.27/6.21mph
75) 0.1mi - 1:00(10:21/mi) 129/134bpm [1334b/mi] 10cal 225/W 5.8/6.05mph
76) 0.2mi - 3:00(15:00/mi) 118/134bpm [1770b/mi] 20cal 153/W 4/5.75mph
77) 0.09mi - 1:00(10:38/mi) 132/140bpm [1403b/mi] 10cal 229/W 5.65/6.3mph
78) 0.2mi - 3:00(14:59/mi) 125/136bpm [1874b/mi] 21cal 153/W 4/5.82mph
79) 0.09mi - 1:00(10:34/mi) 138/142bpm [1457b/mi] 10cal 222/W 5.68/5.86mph
80) 0.22mi - 3:00(13:54/mi) 125/139bpm [1737b/mi] 21cal 162/W 4.32/6.05mph
81) 0.1mi - 1:00(9:50/mi) 137/142bpm [1348b/mi] 10cal 229/W 6.1/6.25mph
82) 0.2mi - 3:00(14:53/mi) 125/135bpm [1861b/mi] 23cal 173/W 4.03/6.41mph
83) 0.09mi - 1:00(11:31/mi) 123/138bpm [1417b/mi] 9cal 193/W 5.21/5.8mph
84) 0.2mi - 3:00(14:57/mi) 121/143bpm [1810b/mi] 20cal 153/W 4.01/5.71mph
85) 0.09mi - 1:00(10:44/mi) 131/143bpm [1406b/mi] 11cal 243/W 5.59/6.64mph
86) 0.21mi - 3:00(14:31/mi) 124/141bpm [1800b/mi] 22cal 168/W 4.13/6.62mph
87) 0.1mi - 1:00(10:02/mi) 133/141bpm [1334b/mi] 10cal 231/W 5.98/6.01mph
88) 0.21mi - 3:00(14:26/mi) 121/131bpm [1745b/mi] 24cal 160/W 4.16/5.84mph
89) 0.1mi - 1:00(10:01/mi) 138/143bpm [1382b/mi] 11cal 234/W 6/6.08mph
90) 0.21mi - 3:00(14:23/mi) 123/143bpm [1768b/mi] 21cal 162/W 4.17/5.84mph
91) 0.09mi - 1:00(10:36/mi) 131/139bpm [1389b/mi] 10cal 224/W 5.66/5.89mph
92) 0.2mi - 3:00(14:44/mi) 129/140bpm [1900b/mi] 21cal 156/W 4.07/5.58mph
93) 0.09mi - 1:00(10:53/mi) 140/147bpm [1525b/mi] 10cal 219/W 5.51/6.08mph
94) 0.2mi - 3:00(14:42/mi) 121/143bpm [1778b/mi] 20cal 154/W 4.08/5.46mph
95) 0.1mi - 1:00(10:10/mi) 132/139bpm [1343b/mi] 10cal 228/W 5.9/6.37mph
96) 0.21mi - 3:00(14:16/mi) 124/139bpm [1769b/mi] 21cal 162/W 4.21/5.82mph
97) 0.09mi - 1:00(10:34/mi) 134/142bpm [1416b/mi] 10cal 221/W 5.68/5.9mph
98) 0.19mi - 3:00(15:34/mi) 120/143bpm [1868b/mi] 19cal 147/W 3.85/5.72mph
99) 0.1mi - 1:00(10:22/mi) 132/141bpm [1367b/mi] 10cal 227/W 5.8/6.2mph
100) 0.2mi - 3:00(14:57/mi) 118/139bpm [1764b/mi] 20cal 153/W 4.02/5.87mph
101) 0.05mi - 1:00(20:38/mi) 113/119bpm [2332b/mi] 6cal 143/W 2.91/3.99mph
102) 0.2mi - 3:00(14:42/mi) 114/124bpm [1676b/mi] 21cal 157/W 4.08/4.2mph
103) 0.1mi - 1:00(9:47/mi) 137/142bpm [1341b/mi] 11cal 253/W 6.13/6.97mph
104) 0.19mi - 3:00(15:56/mi) 126/139bpm [2007b/mi] 21cal 152/W 3.77/6.03mph
105) 0.1mi - 1:00(10:06/mi) 138/144bpm [1393b/mi] 10cal 230/W 5.95/5.98mph
106) 0.2mi - 3:00(14:54/mi) 117/136bpm [1743b/mi] 21cal 159/W 4.03/6.01mph
107) 0.09mi - 1:00(10:39/mi) 135/143bpm [1437b/mi] 9cal 200/W 5.63/6.39mph
108) 0.19mi - 3:00(15:42/mi) 121/143bpm [1900b/mi] 19cal 138/W 3.82/5.48mph
109) 0.1mi - 1:00(10:21/mi) 132/140bpm [1367b/mi] 10cal 227/W 5.8/5.89mph
110) 0.2mi - 3:00(15:08/mi) 122/135bpm [1846b/mi] 20cal 152/W 3.97/5.74mph
111) 0.1mi - 1:00(10:11/mi) 134/142bpm [1364b/mi] 11cal 234/W 5.89/6.5mph
112) 0.19mi - 3:00(15:23/mi) 126/141bpm [1939b/mi] 20cal 150/W 3.9/6.21mph
113) 0.1mi - 1:00(10:21/mi) 137/143bpm [1417b/mi] 10cal 220/W 5.8/6.28mph
114) 0.2mi - 3:00(15:19/mi) 121/136bpm [1854b/mi] 19cal 146/W 3.92/5.44mph
115) 0.07mi - 1:00(14:36/mi) 123/126bpm [1796b/mi] 7cal 154/W 4.11/4.14mph
116) 0.27mi - 3:00(11:01/mi) 131/143bpm [1442b/mi] 30cal 221/W 5.46/6.21mph
117) 0.06mi - 1:00(15:33/mi) 116/125bpm [1805b/mi] 7cal 152/W 3.86/5.48mph
118) 0.05mi - 40(13:15/mi) 113/123bpm [1497b/mi] 5cal 188/W 4.53/5.63mph

1) 0.62mi - 5:57(9:35/mi) 118/134bpm [1131b/mi] 66cal 248/W 6.27/6.97mph
2) 0.62mi - 5:46(9:17/mi) 123/128bpm [1142b/mi] 67cal 262/W 6.46/6.93mph
3) 0.62mi - 5:48(9:20/mi) 127/134bpm [1184b/mi] 67cal 260/W 6.43/6.56mph
4) 0.62mi - 6:03(9:45/mi) 130/135bpm [1267b/mi] 68cal 252/W 6.16/6.66mph
5) 0.62mi - 5:51(9:25/mi) 135/140bpm [1272b/mi] 66cal 255/W 6.37/6.68mph
6) 0.01mi - 7(11:31/mi) 131/131bpm [1509b/mi] 1cal 261/W 5.2/6.41mph

1) 1.1mi - 37:50(34:18/mi) 132/158bpm [4528b/mi] 365cal 1.75/4.47mph

4 × 10 Chest Press 35kg
3 × 10 Pectorals 40kg
5 × 20 crunches
5 × 8 press-ups
4 × 20 squats
4 × 10 25kg (1) 20kg (3) Triceps
4 × 10 22.5 kg Biceps

5 × 20 crunches
2 × 60 seconds planks

1) 0.62mi - 4:35(7:23/mi) 129/166bpm [953b/mi] 67cal 322/W 8.13/8.95mph
2) 0.62mi - 4:37(7:25/mi) 162/167bpm [1202b/mi] 68cal 327/W 8.08/8.38mph
3) 0.62mi - 4:52(7:50/mi) 157/163bpm [1231b/mi] 68cal 312/W 7.66/8.08mph
4) 0.62mi - 4:55(7:55/mi) 156/160bpm [1234b/mi] 67cal 308/W 7.58/7.79mph
5) 0.62mi - 4:29(7:13/mi) 163/170bpm [1176b/mi] 66cal 326/W 8.31/8.47mph
6) 0.06mi - 21(6:14/mi) 168/173bpm [1048b/mi] 6cal 357/W 9.6/9.77mph

1) 0.62mi - 5:44(9:15/mi) 131/148bpm [1212b/mi] 65cal 258/W 6.48/7.91mph

1) 1.24mi - 47:00(37:50/mi) 153/183bpm [5787b/mi] 455cal 1.59/2.24mph

1) 0.62mi - 6:22(10:15/mi) 121/136bpm [1239b/mi] 66cal 233/W 5.86/6.27mph
2) 0.62mi - 6:00(9:40/mi) 125/129bpm [1208b/mi] 66cal 249/W 6.21/6.34mph
3) 0.62mi - 6:03(9:44/mi) 123/127bpm [1197b/mi] 67cal 251/W 6.16/6.46mph
4) 0.62mi - 6:04(9:45/mi) 127/137bpm [1238b/mi] 66cal 246/W 6.14/6.99mph
5) 0.62mi - 5:59(9:38/mi) 127/133bpm [1223b/mi] 68cal 256/W 6.23/6.8mph
6) 0.62mi - 6:00(9:40/mi) 127/132bpm [1227b/mi] 67cal 250/W 6.21/6.41mph
7) 0.53mi - 4:47(9:00/mi) 126/129bpm [1134b/mi] 57cal 269/W 6.66/7.36mph

1) 0.62mi - 6:02(9:42/mi) 125/146bpm [1212b/mi] 65cal 247/W 6.18/6.7mph
2) 0.62mi - 5:40(9:08/mi) 132/142bpm [1205b/mi] 67cal 266/W 6.58/6.66mph
3) 0.62mi - 5:56(9:33/mi) 131/140bpm [1251b/mi] 66cal 255/W 6.28/6.62mph
4) 0.62mi - 5:32(8:54/mi) 129/140bpm [1149b/mi] 66cal 270/W 6.74/7.99mph
5) 0.62mi - 5:46(9:16/mi) 129/134bpm [1196b/mi] 67cal 264/W 6.46/7.08mph
6) 0.62mi - 5:41(9:08/mi) 130/135bpm [1188b/mi] 67cal 264/W 6.56/7.15mph
7) 0.21mi - 1:46(8:25/mi) 132/136bpm [1110b/mi] 22cal 282/W 7.12/7.38mph

1) 0.62mi - 6:21(10:13/mi) 125/144bpm [1277b/mi] 65cal 232/W 5.87/6.25mph
2) 0.62mi - 5:43(9:11/mi) 126/138bpm [1158b/mi] 67cal 264/W 6.52/7.29mph
3) 0.62mi - 5:55(9:31/mi) 128/137bpm [1218b/mi] 68cal 259/W 6.3/6.66mph
4) 0.62mi - 5:57(9:34/mi) 133/141bpm [1273b/mi] 67cal 256/W 6.27/6.9mph
5) 0.62mi - 5:38(9:04/mi) 132/138bpm [1196b/mi] 66cal 266/W 6.62/7.06mph
6) 0.13mi - 1:11(9:07/mi) 126/130bpm [1149b/mi] 14cal 273/W 6.58/6.82mph