Thu 28th Dec 2017 at 2:00pm by Ocelot Spleens

Run > Drills

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Time
46:08
Miles
3.88
Min/mi
11:53
Pacing
73%
WAVA
41.11
Cals
432
Asc(m)
42
Surface
Road

Notes & Comments

and 8 * 30s fast

marching, walking lunges, sumo squats,low knees, high knees, butt flicks, side shuffles, grapevine, power skipping

Split Summary
===
1) 2.54m - 33:07(13:02/m) 311cal 4.6/0mph
2) 0.07m - 27(6:24/m) 7cal 9.38/0mph
3) 0.06m - 56(15:00/m) 6cal 4/0mph
4) 0.06m - 21(6:03/m) 6cal 9.91/0mph
5) 0.04m - 44(18:08/m) 4cal 3.31/0mph
6) 0.07m - 25(5:50/m) 7cal 10.29/0mph
7) 0.06m - 1:00(16:40/m) 6cal 3.6/0mph
8) 0.06m - 22(5:55/m) 6cal 10.15/0mph
9) 0.04m - 48(19:36/m) 4cal 3.06/0mph
10) 0.07m - 26(6:05/m) 7cal 9.87/0mph
11) 0.06m - 1:01(17:26/m) 6cal 3.44/0mph
12) 0.06m - 23(6:01/m) 6cal 9.97/0mph
13) 0.04m - 48(19:29/m) 4cal 3.08/0mph
14) 0.07m - 25(6:07/m) 7cal 9.82/0mph
15) 0.06m - 1:09(19:29/m) 6cal 3.08/0mph
16) 0.31m - 3:46(12:12/m) 39cal 4.91/0mph

33:07 27 56 21 44 25 1:00 22 48 26 1:01 23 48 25 1:09 3:46

Pace

75%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	1:27	1:27	11:35	2/1
0.25	2:46	1:19	10:33	2/1
0.38	4:03	1:17	10:14	4/3
0.50	5:19	1:16	10:11	0/3
0.63	6:35	1:16	10:07	2/3
0.75	8:15	1:40	13:22	4/1
0.88	10:29	2:13	17:48	2/2
1.00	12:46	2:18	18:20	2/2
1.13	15:21	2:35	20:37	1/2
1.25	16:37	1:16	10:12	2/2
1.38	18:01	1:24	11:11	3/2
1.50	19:36	1:35	12:41	2/2
1.63	21:07	1:30	12:03	2/2
1.75	22:38	1:32	12:13	1/3
1.88	23:49	1:11	9:27	3/1
2.00	25:25	1:35	12:42	2/2
2.13	27:00	1:36	12:46	2/2
2.25	28:51	1:50	14:43	2/1
2.38	30:52	2:02	16:13	2/2
2.50	32:28	1:36	12:44	0/4
2.63	34:12	1:45 +24	13:56	4/1
2.75	35:37	1:25	11:19	1/3
2.88	36:55	1:18	10:25	3/1
3.00	38:25	1:30	11:57	3/3
3.13	39:49	1:24	11:08	1/3
3.25	41:14	1:25	11:23	4/1
3.38	43:20	2:06 +23	16:47	0/3
3.50	44:48	1:28	11:42	2/2
3.63	46:14	1:26	11:29	1/1
3.67	46:49	35	12:49	1/1

Elevation

Asc 42m, Range 4m, Flat prediction 46:08

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:29	10:00	34.11%	More
800m	5:05	10:14	39.38%	More
1km	6:28	10:24	40.42%	More
Mile	11:30	11:30	38.52%	More
5k	39:16	12:38	38.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:39	10:39	41.61
5km	36:17	11:41	41.59
5M	1:00:41	12:08	40.55
10km	1:16:45	12:21	40.06
10M	2:08:23	12:50	39.62
Half	2:51:54	13:07	38.87
20M	4:31:36	13:35	38.98
Mara	6:03:40	13:53	38.82

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