Fri 26th Sep 2014 at 3:00pm by lildude

Run > Easy

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Time
34:01
Miles
4.30
Min/mi
7:55
Pacing
32%
WAVA
53.63
Cals
401
BPM
154
%MHR
78
B/mi
1222
Asc(m)
42
Surface
Road

Notes & Comments

34mins Easy

Very easy run to see how my legs are feeling after the relay... the answer: still very tired. Took a good few km to loosen up and get into a rhythm. For some reason I felt a twinge in my back around my left iliac joint but it dissipated as I carried on running.

5:21 4:40 4:28 5:05 4:40 4:45 5:03

Pin Map

0mi in 0

Pace

32%

68%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.13	1:07	1:07	8:59	122 96-136	1097
0.25	2:54	1:47	14:13	126 100-138	1792
0.38	3:52	58	7:46	143 131-153	1112
0.50	5:19	1:27	11:33	143 127-156	1652
0.63	6:22	1:02	8:20	145 133-160	1208
0.75	7:28	1:06	8:50	158 156-161	1394
0.88	8:23	55	7:21	157 155-158	1154
1.00	9:18	55	7:18	159 157-161	1160
1.13	10:12	54	7:13	162 159-164	1168
1.25	11:05	53	7:04	164 163-165	1158
1.38	11:57	52	7:00	166 164-168	1161
1.50	12:51	54	7:14	167 165-169	1208
1.63	13:46	55	7:20	165 164-165	1210
1.75	14:40	54	7:08	166 164-167	1184
1.88	15:34	54	7:16	167 166-167	1213
2.00	16:29	54	7:15	167 166-167	1212
2.13	17:26	57	7:37	166 164-166	1264
2.25	19:25	1:59	15:51	138 117-165	2188
2.38	21:30	2:05	16:41	136 106-159	2269
2.50	25:20	3:50	30:38	123 94-152	3768
2.63	26:25	1:06	8:45	155 151-159	1357
2.75	27:22	56	7:30	162 161-162	1216
2.88	28:17	55	7:24	163 163-164	1205
3.00	29:32	1:14	9:56	150 146-163	1489
3.13	30:30	59	7:49	162 158-164	1267
3.25	31:26	56	7:30	165 164-166	1237
3.38	32:27	1:01	8:06	166 163-167	1345
3.50	33:46	1:19	10:29	154 147-163	1615
3.63	34:41	55	7:23	159 152-164	1174
3.75	35:36	55	7:20	165 165-166	1211
3.88	36:35	58	7:48	169 167-175	1318
4.00	37:51	1:17	10:13	178 176-179	1820
4.13	38:54	1:03	8:20	165 152-176	1376
4.25	40:03	1:09	9:09	163 149-179	1492
4.30	40:29	26	9:30	177 176-178	1680

Heart

154/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:57	42.96%	More
800m	3:31	7:04	48.15%	More
1km	4:25	7:07	50.21%	More
Mile	7:09	7:09	53.76%	More
5k	28:57	9:19	45.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:23	7:23	52.12
5km	24:12	7:47	53.96
5M	39:50	7:58	53.45
10km	50:01	8:03	53.27
10M	1:22:21	8:14	53.49
Half	1:49:16	8:20	52.94
20M	2:50:13	8:31	53.85
Mara	3:45:53	8:37	54.11

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