Mon 13th Oct 2014 at 11:00am by lildude

Run > Easy

cold

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Time
45:07
Miles
5.49
Min/mi
8:13
Pacing
88%
WAVA
52.01
Cals
379
BPM
162
%MHR
82
B/mi
1335
Asc(m)
42
Hillscore
1
Surface
Road

Notes & Comments

45mins @ 148-153 BPM

Oooo, it's good to be back on the road. I'm glad I forced myself to take a full week off following the Bournemouth Marathon as I felt pretty good and motivated to run... just what I need as we head into winter.

Today is the start of my huge base building phase in preparation for starting my actual slog training for London at the end of December.

HR inexplicably went a bit bonkers after about 10mins.

10:02 32:02 3:02

Pin Map

0mi in 0

Pace

42%

55%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	2:02	2:02	8:07	159 82-189	1291	1/3
0.50	4:01	1:59	7:55	187 183-193	1480	0/4
0.75	5:58	1:57	7:49	193 187-198	1507	1/1
1.00	7:52	1:54	7:36	201 187-216	1529	0/7
1.25	9:51	1:59	7:56	193 187-201	1531	0/5
1.50	12:38	2:47	11:10	153 107-194	1708	6/0
1.75	14:40	2:01	8:05	158 141-184	1277	2/0
2.00	16:43	2:04	8:15	155 146-165	1279	0/2
2.25	18:45	2:02	8:08	153 149-160	1245	1/1
2.50	20:52	2:07	8:28	153 149-158	1296	5/0
2.75	22:57	2:04	8:17	153 150-157	1268	2/0
3.00	25:00	2:03	8:13	153 150-156	1258	3/1
3.25	27:00	2:00	8:01	153 149-157	1227	1/2
3.50	29:01	2:01	8:03	153 150-160	1232	0/2
3.75	31:10	2:09	8:34	153 149-157	1311	5/0
4.00	33:07	1:57	7:48	152 146-154	1185	0/2
4.25	35:08	2:02	8:06	154 151-160	1247	0/2
4.50	37:20	2:12	8:49	153 152-154	1348	8/0
4.75	39:24	2:03	8:13	152 150-155	1248	1/2
5.00	41:29	2:06	8:23	153 150-155	1282	1/2
5.25	43:20	1:50	7:22	164 150-178	1208	2/1
5.48	45:01	1:41	7:24	170 162-177	1259	1/3

Heart

162/216max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 23m, Flat prediction 44:59

Elevation Graph

Biggest Climbs (m)	Min/mi
10 1.3%	8:28
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:54	43.29%	More
800m	3:42	7:27	45.60%	More
1km	4:43	7:36	46.94%	More
Mile	7:47	7:47	49.47%	More
5k	25:15	8:08	51.73%	More
5 miles	41:11	8:14	51.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:35	7:35	50.74
5km	24:51	8:00	52.55
5M	40:54	8:11	52.06
10km	51:22	8:16	51.87
10M	1:24:34	8:27	52.08
Half	1:52:12	8:34	51.56
20M	2:54:47	8:44	52.45
Mara	3:51:56	8:51	52.70

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