Mon 23rd Mar 2015 at 11:00am by lildude

Run > Easy

Good

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Time
57:12
Miles
7.48
Min/mi
7:39
Pacing
0%
WAVA
56.86
Cals
629
BPM
151
%MHR
76.1
B/mi
1153
Asc(m)
42
Surface
Road

Notes & Comments

57mins Easy w/ Core & Glute Activation Exercises Half-way

Took a long easy route to the gym, performed some core and glute activation exercises:

- 20 two-legged glute bridge raises,

- 15 flying dogs per side,
- 75 kettlebell swings @ 24kg,
- 10 slow myotatic crunches,
- 10 cat vomits

... and then continued home again.

4:36 4:49 4:49 4:48 4:57 4:51 4:37 4:44 4:39 4:40 4:49 4:42 12

Pin Map

0mi in 0

Pace

93%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.25	1:54	1:54	7:35	125 91-142	947
0.50	3:42	1:48	7:13	142 140-144	1024
0.75	5:37	1:55	7:42	145 141-147	1116
1.00	7:31	1:54	7:35	140 135-143	1062
1.25	9:28	1:57	7:46	144 137-148	1119
1.50	11:28	2:00	8:00	148 146-149	1184
1.75	13:23	1:56	7:44	148 147-150	1144
2.00	15:17	1:53	7:34	150 148-151	1134
2.25	17:13	1:56	7:44	150 148-153	1161
2.50	19:08	1:55	7:42	151 148-152	1162
2.75	21:05	1:57	7:48	150 149-152	1170
3.00	23:05	2:00	8:00	149 148-154	1191
3.25	25:08	2:03	8:10	156 155-157	1274
3.50	27:00	1:52	7:27	152 149-156	1133
3.75	47:53	20:54	1:23:35	143 89-162	11952
4.00	49:56	2:03	8:11	141 109-152	1155
4.25	51:44	1:48	7:10	148 145-151	1061
4.50	53:37	1:53	7:34	151 151-152	1142
4.75	55:30	1:53	7:32	152 151-153	1144
5.00	57:24	1:54	7:38	154 148-156	1175
5.25	59:17	1:53	7:30	156 155-157	1171
5.50	1:01:11	1:54	7:35	156 154-157	1182
5.75	1:03:03	1:52	7:30	158 155-161	1185
6.00	1:04:54	1:51	7:25	158 157-159	1171
6.25	1:06:47	1:53	7:30	158 155-161	1185
6.50	1:08:46	1:59	7:57	159 155-163	1265
6.75	1:10:43	1:56	7:46	162 160-163	1258
7.00	1:12:32	1:49	7:18	161 160-163	1175
7.25	1:14:27	1:55	7:40	159 157-162	1220
7.48	1:16:14	1:47	7:53	159 158-161	1253

Heart

151/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:06	42.30%	More
800m	3:37	7:16	47.23%	More
1km	4:34	7:22	48.90%	More
Mile	7:27	7:27	51.94%	More
5k	23:22	7:31	56.25%	More
5 miles	57:09	11:26	37.43%	More
10k	1:06:26	10:42	40.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:57	6:57	55.69
5km	22:47	7:20	57.69
5M	37:31	7:30	57.02
10km	47:06	7:35	56.79
10M	1:17:32	7:45	57.02
Half	1:42:53	7:51	56.42
20M	2:40:16	8:01	57.39
Mara	3:32:40	8:07	57.67

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