SF Marathon – 1st Half Race
Time: 01:44:36, Distance: 13.26 mi, Elevation Gain: 1,280 ft, Calories: 1,366 C, Avg Pace: 07:53 min/mi, Avg Moving Pace: 07:48 min/mi, Elevation Gain: 1,280 ft, Elevation Loss: 1,053 ft
Min Elevation: -90 ft, Max Elevation: 287 ft, Avg HR: 161 bpm, Max HR: 183 bpm
1 00:08:26 1.00 08:26
2 00:07:47 1.00 07:47
3 00:08:08 1.00 08:08
4 00:07:41 1.00 07:41
5 00:07:43 1.00 07:43
6 00:08:52 1.00 08:52
7 00:07:30 1.00 07:30
8 00:07:40 1.00 07:40
9 00:07:58 1.00 07:58
10 00:08:00 1.00 08:00
11 00:07:19 1.00 07:19
12 00:08:04 1.00 08:04
13 00:07:46 1.00 07:46
14 00:01:37 0.26 06:14
Core
Time: 42:40, Cal: 179
Crunch set 3 – fwd 15, si 10
Back extension: 3 x 7 w/ 5lbs – up 1 rep
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 2 x 20es bar 12lbs – down 1 set
Eagle Back Extension : 10 x 60,60,70,70
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 150,160,150,160
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70
Eagle Chest Press: 10 x 50lbs
Mod Bike Trainer
Time: 01:06:07, Calories: 556 C
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