Site:
http://yourspoton.com/index.html
Miles:
7332 total / 0 in 2018
Goal:

SheRox 7/10, Out Door Divas sprint 8/14, Rattlesnake Sprint 8/21, Venus ride 8/28, Rock'n Roll half 10/9

Leslie S. did a fitness workout: So Bob told us we had...

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  • 1 miles
  • 01:07 time
  • 50:35 pace
  • 427 calories
  •  
  •  
  • 111 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
great graduated today 1.32 mi 01:07 50:35 pace

So Bob told us we had to pick a moderately large size rock but not a huge rock... I picked what was my heavy rock last week. Bob picked it up and graduated me to a heavier rock. Oh goodness between the heavy rock, the burpees, push ups (which I have graduated from wimpy bench or wall push ups to on the ground ones), squats, step ups, jump ups, dead lifsts, overhead presses, etc.... then there were the baby rocks with our arms held out, amazing how 2 little rocks can become so heavy after awhile. Today pretty much every fiber of my body is sore. ooooch! Always great time.

Cumulative distance for Other: 1.93 mi/7 days, 1.93 mi/14 days, 13.29 mi/28 days, 313.07 mi/Year, 260.99 mi/YTD
Cumulative time for Other: 1:14/7 days, 1:14/14 days, 3:54/28 days, 75:27/Year, 62:05/YTD
Heart Rate: Average=112, drift=-13.5 BMP, 99th Percentile=159, 44% HRR, max=167, 40% VO2max (http://fellrnr.com/wiki/Heart_Rate)
TRIMP 133, Weekly TRIMP 672, Monotony 0.69, Training Strain 462 (http://fellrnr.com/wiki/TRIMP http://fellrnr.com/wiki/Training_Monotony)
Fitness (CTL) 165, Fatigue (ATL) 92, Performance (Fitness-Fatigue) 72 (http://fellrnr.com/wiki/Training_Stress_Balance)
Fitness (CTL/monotony) 168, Fatigue (ATL*monotony) 88, Performance (Fitness-Fatigue) 80
Banister Fitness 1769, Fatigue 1115, Performance 34
Busso Fitness 2431, Fatigue 1476, Performance 62
Efficiency=38, drift -47.5% (http://fellrnr.com/wiki/Running_Efficiency_Calculator)
+112/-116/228 ft 3.3% [Smoothed: +61/-64/125 ft 1.8%]
Weather: Partly Clouds, 26c/79f
Lap 1, 48:41, 1.00 miles, 1.2 mph, Avg 113 BPM, 44% HRR, Max 167 BPM
Start 116 BPM, End 97 BPM, 40% VO2max, +91/-77/168 ft 3.2%, Distance
Lap 2, 18:05, 0.33 miles, 1.1 mph, Avg 111 BPM, 42% HRR, Max 151 BPM, Start 97 BPM
End 99 BPM, 38% VO2max, +21/-38/60 ft 3.5%, Session End