Fri 27th Mar 2015 at 11:00am by lildude

Run > Easy

breezy

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Time
1:12:02
Miles
9.35
Min/mi
7:42
Pacing
0%
WAVA
57.14
Cals
782
BPM
162
%MHR
81.7
B/mi
1246
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

72mins Easy w/ Core & Glute Activation Exercises Half-way

Took a longer 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,
- 15 cat vomits

... and then continued home again.

5:06 4:52 5:01 4:51 4:39 4:40 4:27 5:09 4:39 4:38 4:44 4:37 4:50 4:43 4:46 20

Pin Map

0mi in 0

Pace

13%

87%

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	8:08	152 75-188	1235	5/0
0.50	4:09	2:07	8:30	183 176-187	1555	3/1
0.75	6:04	1:54	7:38	185 182-187	1412	1/3
1.00	8:01	1:58	7:50	190 181-202	1489	1/7
1.25	9:59	1:58	7:52	186 181-196	1464	1/2
1.50	12:03	2:03	8:14	182 178-188	1498	7/0
1.75	14:03	2:00	7:59	186 173-201	1484	3/1
2.00	16:00	1:58	7:50	170 159-182	1333	3/0
2.25	18:00	2:00	7:59	167 156-179	1332	7/0
2.50	19:55	1:55	7:41	162 154-169	1245	2/1
2.75	21:48	1:53	7:31	160 156-166	1202	1/2
3.00	23:40	1:52	7:29	155 154-156	1160	0/2
3.25	25:34	1:54	7:36	155 153-160	1178	1/1
3.50	27:27	1:53	7:30	156 153-162	1171	1/2
3.75	29:17	1:51	7:23	155 152-160	1144	0/6
4.00	31:04	1:47	7:08	153 151-157	1093	0/9
4.25	32:52	1:47	7:09	155 153-156	1107	0/6
4.50	34:45	1:54	7:35	155 154-157	1177	1/3
4.75	36:53	2:08	8:32	157 153-159	1339	6/1
5.00	58:14	21:21	1:25:23	137 99-155	11698	3/4
5.25	1:00:41	2:27	9:48	151 136-156	1480	3/1
5.50	1:02:29	1:48	7:11	147 144-150	1055	0/10
5.75	1:04:16	1:47	7:07	152 150-155	1082	0/4
6.00	1:06:09	1:53	7:32	155 153-157	1167	0/2
6.25	1:08:03	1:54	7:38	154 152-155	1175	0/1
6.50	1:09:56	1:53	7:33	155 153-157	1171	1/1
6.75	1:11:50	1:54	7:36	156 155-158	1185	0/2
7.00	1:13:44	1:54	7:35	156 155-157	1182	2/3
7.25	1:15:36	1:52	7:28	160 157-161	1193	0/1
7.50	1:17:27	1:51	7:24	159 158-161	1176	2/1
7.75	1:19:19	1:52	7:28	160 158-162	1195	4/0
8.00	1:21:21	2:03	8:10	163 161-164	1332	8/0
8.25	1:23:16	1:54	7:38	161 160-162	1228	2/0
8.50	1:25:07	1:52	7:26	162 160-164	1205	1/1
8.75	1:27:04	1:56	7:45	162 161-163	1255	4/0
9.00	1:28:59	1:55	7:42	163 162-164	1254	5/1
9.25	1:30:51	1:52	7:29	161 157-163	1204	0/4
9.34	1:31:46	55	9:54	155 152-157	1534	0/1

Heart

162/202max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 46m, Flat prediction 1:11:47

Elevation Graph

Biggest Climbs (m)	Min/mi
17 1.4%	7:42
14 1.3%	7:56
12 2.4%	7:59
12 1.2%	7:38
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:02	42.76%	More
800m	3:32	7:06	48.38%	More
1km	4:26	7:08	50.42%	More
Mile	7:14	7:14	53.52%	More
5k	23:20	7:31	56.32%	More
5 miles	57:26	11:29	37.24%	More
10k	1:06:47	10:45	40.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:56	6:56	55.82
5km	22:43	7:19	57.86
5M	37:23	7:29	57.22
10km	46:57	7:33	56.98
10M	1:17:17	7:44	57.20
Half	1:42:33	7:50	56.60
20M	2:39:46	7:59	57.57
Mara	3:31:59	8:05	57.86

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