Mon 30th Mar 2015 at 10:00am by lildude

Run > Easy

Not good

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Time
50:02
Miles
6.41
Min/mi
7:48
Pacing
0%
WAVA
55.23
Cals
349
BPM
163
%MHR
82.5
B/mi
1275
Asc(m)
42
Surface
Road

Notes & Comments

50mins Easy w/ Core & Glute Activation Exercises Half-way

Feeling very very tired on my legs today so kept the run short and everything else the same:

- 20 two-legged glute bridge raises,

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

5:00 4:49 4:58 4:47 4:33 4:42 4:46 4:43 5:05 4:57 1:41

Pin Map

0mi in 0

Pace

19%

81%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.25	1:58	1:58	7:54	152 74-184	1200
0.50	4:00	2:02	8:08	184 171-196	1497
0.75	5:59	1:58	7:53	187 182-191	1475
1.00	7:53	1:55	7:38	188 184-193	1435
1.25	9:51	1:58	7:51	183 178-189	1437
1.50	11:54	2:02	8:10	176 166-185	1437
1.75	13:53	2:00	7:58	170 163-177	1355
2.00	15:49	1:56	7:45	173 166-182	1341
2.25	17:47	1:58	7:52	168 159-177	1322
2.50	19:39	1:51	7:25	161 155-168	1195
2.75	21:30	1:51	7:24	157 155-162	1162
3.00	23:20	1:50	7:21	160 155-168	1177
3.25	25:10	1:50	7:19	157 152-171	1150
3.50	27:04	1:54	7:36	156 151-167	1185
3.75	28:57	1:53	7:32	153 149-156	1152
4.00	45:16	16:19	1:05:15	142 106-153	9264
4.25	47:24	2:08	8:33	164 146-183	1403
4.50	49:15	1:51	7:24	165 151-183	1221
4.75	51:09	1:54	7:36	155 150-163	1177
5.00	53:04	1:55	7:41	155 152-161	1191
5.25	55:00	1:57	7:46	156 153-160	1212
5.50	57:06	2:05	8:21	159 155-174	1329
5.75	59:13	2:07	8:27	160 152-169	1353
6.00	1:01:09	1:56	7:45	157 151-164	1216
6.25	1:03:10	2:01	8:04	160 157-167	1291
6.41	1:04:34	1:24	9:03	155 142-160	1404

Heart

163/196max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:15	41.50%	More
800m	3:37	7:16	47.22%	More
1km	4:32	7:18	49.36%	More
Mile	7:21	7:21	52.69%	More
5k	23:45	7:39	55.36%	More
5 miles	52:56	10:35	40.41%	More
10k	1:02:50	10:07	42.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:09	7:09	54.13
5km	23:26	7:33	56.09
5M	38:34	7:43	55.47
10km	48:26	7:48	55.23
10M	1:19:43	7:58	55.46
Half	1:45:47	8:05	54.87
20M	2:44:48	8:14	55.81
Mara	3:38:40	8:21	56.09

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