Sat 30th Mar 2024 at 12:12pm by Ocelot Spleens

Run > Hill Work
  • Time
    39:45
  • Miles
    3.41
  • Min/mi
    11:39
  • Pacing
    85.4%
  • WAVA
    43.94
  • Stride(cm)
    89
  • Cals
    269
  • Cadence
    154
  • BPM
    114
  • %MHR
    69.4
  • B/mi
    1334
  • Asc(m)
    59
  • Surface
    Road

Notes & Comments

Warmup, 12x40s, warm down

1) 1mi - 10:47(10:47/mi) 133/148bpm [1434b/mi] 102cal 79/83rpm 5.56/0mph
2) 0.18mi - 2:01(11:32/mi) 115/135bpm [1327b/mi] 13cal 77/83rpm 5.2/0mph
3) 0.06mi - 37(9:48/mi) 112/116bpm [1098b/mi] 3cal 79/87rpm 6.12/0mph
4) 0.07mi - 1:05(15:54/mi) 110/116bpm [1750b/mi] 8cal 69/82rpm 3.77/0mph
5) 0.06mi - 37(9:40/mi) 108/116bpm [1045b/mi] 3cal 78/84rpm 6.2/0mph
6) 0.07mi - 1:10(17:11/mi) 105/115bpm [1804b/mi] 7cal 67/82rpm 3.49/0mph
7) 0.06mi - 37(9:42/mi) 98/112bpm [951b/mi] 2cal 79/84rpm 6.18/0mph
8) 0.07mi - 1:03(15:16/mi) 107/113bpm [1634b/mi] 7cal 72/82rpm 3.93/0mph
9) 0.06mi - 38(10:07/mi) 106/114bpm [1072b/mi] 3cal 79/85rpm 5.93/0mph
10) 0.07mi - 1:08(16:28/mi) 105/114bpm [1729b/mi] 7cal 69/83rpm 3.64/0mph
11) 0.06mi - 39(10:30/mi) 103/115bpm [1082b/mi] 2cal 79/83rpm 5.71/0mph
12) 0.07mi - 1:09(16:41/mi) 107/122bpm [1785b/mi] 8cal 70/82rpm 3.6/0mph
13) 0.06mi - 36(9:38/mi) 104/111bpm [1002b/mi] 2cal 80/88rpm 6.23/0mph
14) 0.07mi - 58(14:08/mi) 107/114bpm [1512b/mi] 6cal 76/82rpm 4.25/0mph
15) 0.06mi - 38(9:47/mi) 106/121bpm [1036b/mi] 3cal 79/88rpm 6.14/0mph
16) 0.07mi - 1:01(14:33/mi) 115/129bpm [1673b/mi] 7cal 74/83rpm 4.12/0mph
17) 0.06mi - 36(9:28/mi) 111/119bpm [1050b/mi] 3cal 80/88rpm 6.34/0mph
18) 0.07mi - 59(14:08/mi) 113/119bpm [1596b/mi] 6cal 73/84rpm 4.25/0mph
19) 0.07mi - 38(9:35/mi) 97/119bpm [930b/mi] 2cal 80/86rpm 6.26/0mph
20) 0.07mi - 1:00(14:24/mi) 112/120bpm [1613b/mi] 7cal 75/83rpm 4.17/0mph
21) 0.06mi - 39(10:08/mi) 109/119bpm [1105b/mi] 3cal 80/86rpm 5.92/0mph
22) 0.07mi - 1:08(16:54/mi) 109/117bpm [1842b/mi] 7cal 69/82rpm 3.55/0mph
23) 0.06mi - 37(9:41/mi) 106/118bpm [1026b/mi] 3cal 79/85rpm 6.2/0mph
24) 0.07mi - 1:02(14:40/mi) 107/118bpm [1569b/mi] 7cal 72/83rpm 4.09/0mph
25) 0.06mi - 37(9:27/mi) 108/120bpm [1020b/mi] 3cal 79/85rpm 6.35/0mph
26) 0.71mi - 7:43(10:55/mi) 111/121bpm [1212b/mi] 45cal 79/84rpm 5.5/0mph
10:47 2:01 37 1:05 37 1:10 37 1:03 38 1:08 39 1:09 36 58 38 1:01 36 59 38 1:00 39 1:08 37 1:02 37 7:43

Pace

75% 16% 5% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:27 1:27 11:38 124 89-148 1442 156 102-160 4/0
0.25 2:46 1:19 10:34 140 137-142 1479 158 156-160 2/1
0.38 4:08 1:22 10:56 143 140-146 1563 159 156-162 1/1
0.50 5:31 1:22 10:59 133 125-142 1460 159 158-162 2/1
0.63 6:49 1:18 10:27 138 137-140 1441 159 158-160 0/3
0.75 8:05 1:16 10:11 124 117-136 1262 160 158-162 0/1
0.88 9:26 1:21 10:45 128 126-132 1375 160 158-162 0/1
1.00 11:02 1:36 +19 12:52 126 112-135 1621 160 158-162 0/4
1.13 12:20 1:17 10:17 117 105-133 1202 161 156-164 1/1
1.25 13:55 1:35 12:40 113 109-117 1432 142 108-168 3/3
1.38 15:26 1:32 12:14 109 103-116 1334 147 110-166 3/3
1.50 17:08 1:42 13:36 102 89-115 1387 140 108-166 3/3
1.63 18:44 1:36 12:49 106 101-112 1358 151 110-170 3/3
1.75 20:26 1:41 13:30 105 96-114 1418 151 110-166 2/3
1.88 22:10 1:45 13:58 107 96-122 1494 149 108-176 2/3
2.00 23:43 1:32 12:19 107 101-113 1319 148 108-166 2/3
2.13 25:15 1:32 12:17 113 103-128 1388 156 112-176 2/3
2.25 26:46 1:31 12:12 112 102-119 1366 147 108-170 2/3
2.38 28:19 1:32 12:18 105 79-119 1292 157 110-170 3/3
2.50 29:59 1:41 13:26 107 99-117 1437 150 110-166 3/3
2.63 31:29 1:29 11:53 108 99-118 1283 153 110-168 3/2
2.75 33:10 1:41 13:30 109 97-121 1471 151 106-170 3/3
2.88 34:28 1:18 10:23 104 93-113 1079 161 158-162 0/2
3.00 35:49 1:22 10:53 109 103-115 1187 162 160-164 1/3
3.13 37:12 1:22 10:58 114 109-118 1251 162 160-164 5/0
3.25 38:31 1:19 10:36 113 111-116 1197 163 162-166 0/1
3.38 39:42 1:11 9:24 119 116-121 1119 163 160-164 1/0
3.41 40:04 22 10:06 119 117-120 1201 164 162-164 1/0

Heart

114/148max
  • Show Beats/Mile

Elevation

Asc 59m, Range 18m, Flat prediction 39:45
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

154 (176 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 85.6 161 3.1 34:17 11:04
Walk 14.4 110 0.3 5:47 18:25

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:28 9:56 35.67% More
800m 5:09 10:21 40.91% More
1km 6:27 10:23 42.48% More
Mile 10:52 10:52 42.89% More
5k 36:41 11:49 43.26% More

Predictions

Dist Time Per Mile WAVA
1M 10:33 10:33 44.15
5km 35:57 11:34 44.15
5M 1:00:07 12:01 43.15
10km 1:16:03 12:14 42.67
10M 2:07:11 12:43 42.25
Half 2:50:18 13:00 41.48
20M 4:29:05 13:27 41.60
Mara 6:00:18 13:45 41.43

Bespoke Fields

Amend your bespoke fields
ascent
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry







Back To Top
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 112,346 Fetchies!
Already a Fetchie? Sign in here