Thu 8th Apr 2021 at 11:00am by Ocelot Spleens

Run > Drills
  • Time
    53:52
  • Miles
    4.03
  • Min/mi
    13:22
  • Pacing
    69%
  • WAVA
    37.60
  • Stride(cm)
    80
  • Cals
    295
  • Cadence
    151
  • BPM
    101
  • %MHR
    61.2
  • B/mi
    1351
  • Asc(m)
    51
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

lunges, squats, butt kicks, A skip, ankle dribbles, calf dribbles, side seps, 2x(5x60m strides)

Split Summary
===
1) 0.14m - 2:31(18:22/m) 80/87bpm 12cal 55/59rpm 3.27/0mph
2) 0.47m - 5:01(10:45/m) 109/130bpm 29cal 80/82rpm 5.58/0mph
3) 0.09m - 1:29(17:15/m) 106/119bpm 9cal 57/81rpm 3.48/0mph
4) 0.78m - 8:34(10:56/m) 103/122bpm 46cal 81/84rpm 5.49/0mph
5) 0.08m - 1:18(16:46/m) 93/96bpm 7cal 63/83rpm 3.58/0mph
6) 0.84m - 15:21(18:20/m) 96/112bpm 86cal 67/101rpm 3.27/0mph
7) 0.05m - 23(7:13/m) 99/106bpm 1cal 89/89rpm 8.32/0mph
8) 0.07m - 58(14:17/m) 105/113bpm 5cal 79/89rpm 4.2/0mph
9) 0.06m - 24(7:08/m) 105/109bpm 2cal 83/92rpm 8.41/0mph
10) 0.03m - 30(15:44/m) 108/116bpm 2cal 78/88rpm 3.81/0mph
11) 0.05m - 23(6:59/m) 95/102bpm 1cal 87/91rpm 8.59/0mph
12) 0.05m - 46(16:52/m) 111/118bpm 5cal 79/90rpm 3.56/0mph
13) 0.05m - 22(7:21/m) 107/110bpm 1cal 80/97rpm 8.17/0mph
14) 0.06m - 56(16:19/m) 111/115bpm 6cal 75/90rpm 3.68/0mph
15) 0.05m - 22(7:44/m) 114/115bpm 2cal 80/90rpm 7.76/0mph
16) 0.35m - 4:44(13:24/m) 105/115bpm 30cal 78/90rpm 4.48/0mph
17) 0.05m - 23(7:08/m) 99/103bpm 1cal 80/93rpm 8.42/0mph
18) 0.05m - 48(15:21/m) 104/108bpm 5cal 80/90rpm 3.91/0mph
19) 0.05m - 21(7:18/m) 106/108bpm 1cal 81/90rpm 8.22/0mph
20) 0.06m - 51(14:11/m) 107/111bpm 4cal 82/89rpm 4.23/0mph
21) 0.05m - 21(7:34/m) 102/103bpm 1cal 89/92rpm 7.92/0mph
22) 0.06m - 54(16:15/m) 107/109bpm 5cal 79/88rpm 3.69/0mph
23) 0.04m - 21(7:56/m) 100/108bpm 1cal 79/90rpm 7.56/0mph
24) 0.06m - 1:01(17:58/m) 99/106bpm 6cal 75/89rpm 3.34/0mph
25) 0.05m - 22(7:54/m) 104/106bpm 1cal 81/92rpm 7.59/0mph
26) 0.37m - 4:29(12:16/m) 108/126bpm 26cal 79/86rpm 4.89/0mph
2:31 5:01 1:29 8:34 1:18 15:21 23 58 24 30 23 46 22 56 22 4:44 23 48 21 51 21 54 21 1:01 22 4:29

Pace

89% 6% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 2:18 2:18 18:22 80 75-87 1470 108 104-118 4/0
0.25 3:45 1:27 11:39 106 78-128 1236 157 110-160 2/0
0.38 5:05 1:20 10:39 114 104-128 1214 160 158-162 1/1
0.50 6:24 1:19 10:35 112 106-116 1185 162 160-164 2/0
0.63 7:57 1:32 12:19 112 110-118 1380 148 110-164 5/0
0.75 9:39 1:43 13:41 98 79-117 1340 140 110-164 6/0
0.88 11:03 1:23 11:08 111 106-117 1235 163 162-166 2/1
1.00 12:29 1:26 11:26 116 113-120 1326 162 160-164 0/6
1.13 14:41 2:13 +43 17:42 101 83-122 1788 164 160-168 3/2
1.25 16:00 1:18 10:26 96 92-99 1002 163 162-166 0/7
1.38 17:16 1:17 10:13 99 95-103 1012 163 162-164 0/5
1.50 18:50 1:34 12:30 97 93-102 1213 154 112-166 0/2
1.63 21:15 2:25 19:20 90 76-105 1740 133 82-164 0/2
1.75 24:25 3:10 25:20 90 62-106 2280 137 112-166 1/0
1.88 26:37 2:12 17:32 98 83-110 1719 142 82-172 0/0
2.00 28:41 2:04 16:31 94 79-107 1552 136 82-180 0/0
2.13 30:41 2:00 16:04 101 92-110 1622 134 86-164 0/0
2.25 32:44 2:03 16:21 97 81-110 1585 136 80-186 0/0
2.38 34:40 1:56 15:30 101 89-112 1565 152 104-182 1/2
2.50 36:09 1:29 11:55 101 89-112 1204 164 104-178 2/2
2.63 38:11 2:02 +50 16:13 103 92-116 1670 167 108-184 2/2
2.75 39:39 1:28 11:44 109 97-118 1279 167 108-194 2/1
2.88 41:08 1:29 11:56 113 109-115 1348 154 108-180 2/2
3.00 42:40 1:31 12:10 103 97-108 1254 162 160-166 2/1
3.13 44:13 1:34 12:30 105 100-108 1312 162 158-166 2/2
3.25 45:51 1:38 13:04 106 97-115 1385 144 106-186 0/3
3.38 47:22 1:31 12:05 105 99-110 1268 164 114-180 1/1
3.50 48:51 1:29 11:51 104 101-109 1233 169 158-184 1/1
3.63 50:34 1:43 13:47 98 82-109 1351 156 106-182 1/1
3.75 52:50 2:15 +43 18:03 104 99-109 1878 160 106-176 2/1
3.88 54:23 1:34 12:29 103 89-110 1286 161 144-170 2/1
4.00 55:46 1:23 11:05 117 110-125 1296 162 158-166 1/1
4.03 56:08 22 11:01 110 103-119 1211 164 164-164 0/1

Heart

101/128max
  • Show Beats/Mile

Elevation

Asc 51m, Range 25m, Flat prediction 54:52
Elevation Graph
Biggest Climbs (m) Min/mi
24 1.7% 12:27
See your biggest climbs

Cadence

151 (194 max) Stride Length: 80cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 74.6 163 3.3 41:51 12:30
Walk 25.4 106 0.7 14:15 20:51
Still 0.1 - - 2 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:29 10:00 34.76% More
800m 5:32 11:08 37.10% More
1km 7:12 11:35 37.16% More
Mile 12:00 12:00 37.85% More
5k 43:17 13:56 35.75% More

Predictions

Dist Time Per Mile WAVA
1M 11:56 11:56 38.06
5km 40:40 13:05 38.04
5M 1:08:01 13:36 37.13
10km 1:26:01 13:51 36.71
10M 2:23:53 14:23 36.32
Half 3:12:39 14:42 35.64
20M 5:04:23 15:13 35.75
Mara 6:47:35 15:33 35.60

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