Thu 20th May 2021 at 4:00pm by Ocelot Spleens

Run > Drills
  • Time
    59:58
  • Miles
    4.72
  • Min/mi
    12:42
  • Pacing
    75%
  • WAVA
    39.69
  • Stride(cm)
    84
  • Cals
    338
  • Cadence
    151
  • BPM
    110
  • %MHR
    66.7
  • B/mi
    1398
  • Asc(m)
    69
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

butt flicks, side steps, grapvines, high knees, 4x 50m strides,
3x4x 80 quicker...
7.47, 7.17, 7.16, 7.44
7.32, 7.21, 7.16, 7.22
7.00, 6.52, 7.23

oops missed one!

Split Summary
===
1) 0.1m - 2:02(20:09/m) 103/105bpm [2075b/mi] 11cal 54/55rpm 2.98/0mph
2) 0.46m - 5:00(10:50/m) 131/141bpm [1419b/mi] 41cal 81/84rpm 5.54/0mph
3) 0.06m - 59(17:38/m) 132/137bpm [2328b/mi] 6cal 60/81rpm 3.4/0mph
4) 0.44m - 5:06(11:38/m) 129/166bpm [1500b/mi] 35cal 81/113rpm 5.16/0mph
5) 0.05m - 54(17:58/m) 108/112bpm [1941b/mi] 4cal 59/82rpm 3.34/0mph
6) 0.5m - 5:02(10:07/m) 110/126bpm [1113b/mi] 23cal 81/84rpm 5.93/0mph
7) 0.06m - 58(17:25/m) 102/111bpm [1776b/mi] 6cal 61/82rpm 3.44/0mph
8) 0.8m - 12:12(15:13/m) 98/110bpm [1491b/mi] 73cal 69/91rpm 3.94/0mph
9) 0.08m - 1:35(19:24/m) 97/109bpm [1882b/mi] 7cal 74/87rpm 3.09/0mph
10) 0.06m - 27(7:47/m) 93/106bpm [724b/mi] 1cal 88/91rpm 7.7/0mph
11) 0.03m - 41(23:54/m) 104/108bpm [2485b/mi] 3cal 60/88rpm 2.51/0mph
12) 0.06m - 24(7:16/m) 97/100bpm [705b/mi] 1cal 89/91rpm 8.26/0mph
13) 0.03m - 41(25:48/m) 102/105bpm [2632b/mi] 2cal 67/89rpm 2.32/0mph
14) 0.05m - 25(7:44/m) 98/103bpm [758b/mi] 1cal 81/89rpm 7.75/0mph
15) 0.03m - 35(19:10/m) 102/108bpm [1954b/mi] 3cal 64/87rpm 3.13/0mph
16) 0.06m - 24(7:22/m) 90/96bpm [663b/mi] 1cal 79/91rpm 8.15/0mph
17) 0.09m - 1:26(15:49/m) 103/110bpm [1629b/mi] 9cal 79/87rpm 3.79/0mph
18) 0.06m - 26(7:44/m) 105/106bpm [812b/mi] 1cal 82/93rpm 7.76/0mph
19) 0.03m - 38(21:47/m) 108/112bpm [2353b/mi] 3cal 62/86rpm 2.75/0mph
20) 0.05m - 24(7:32/m) 106/108bpm [798b/mi] 1cal 88/89rpm 7.97/0mph
21) 0.03m - 45(21:37/m) 108/112bpm [2334b/mi] 3cal 62/88rpm 2.78/0mph
22) 0.06m - 25(7:21/m) 96/102bpm [705b/mi] 1cal 75/91rpm 8.16/0mph
23) 0.03m - 49(23:49/m) 104/111bpm [2476b/mi] 3cal 58/89rpm 2.52/0mph
24) 0.06m - 25(7:16/m) 96/104bpm [697b/mi] 1cal 88/89rpm 8.27/0mph
25) 0.08m - 1:28(17:45/m) 111/139bpm [1971b/mi] 9cal 71/89rpm 3.38/0mph
26) 0.05m - 23(7:22/m) 112/120bpm [825b/mi] 1cal 88/91rpm 8.14/0mph
27) 0.03m - 38(20:43/m) 114/118bpm [2361b/mi] 3cal 62/90rpm 2.9/0mph
28) 0.06m - 23(7:00/m) 109/114bpm [764b/mi] 2cal 88/89rpm 8.56/0mph
29) 0.04m - 52(21:27/m) 106/115bpm [2274b/mi] 4cal 59/90rpm 2.8/0mph
30) 0.06m - 23(6:52/m) 102/105bpm [700b/mi] 1cal 81/93rpm 8.74/0mph
31) 0.04m - 1:03(24:24/m) 110/124bpm [2685b/mi] 4cal 58/89rpm 2.46/0mph
32) 0.06m - 25(7:23/m) 102/104bpm [754b/mi] 1cal 91/110rpm 8.12/0mph
33) 0.01m - 9(18:21/m) 101/104bpm [1854b/mi] 68/90rpm 3.27/0mph
34) 1.03m - 11:32(11:11/m) 118/142bpm [1320b/mi] 73cal 81/89rpm 5.36/0mph
2:02 5:00 59 5:06 54 5:02 58 12:12 1:35 27 41 24 41 25 35 24 1:26 26 38 24 45 25 49 25 1:28 23 38 23 52 23 1:03 25 9 11:32

Pace

79% 11% 6% 3% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 3:40 3:40 14:39 114 94-139 1670 143 104-164 7/0
0.50 6:20 2:40 10:40 136 132-141 1451 163 160-166 3/1
0.75 9:25 3:05 12:21 130 116-143 1606 153 110-168 8/0
1.00 13:05 3:40 +33 14:38 131 106-165 1918 163 158-168 9/4
1.25 16:02 2:57 11:48 114 96-133 1346 155 110-164 2/8
1.50 18:31 2:29 9:56 108 103-112 1073 164 162-168 0/11
1.75 22:00 3:30 13:59 102 89-111 1427 147 106-174 0/4
2.00 25:54 3:53 15:34 95 81-108 1479 129 82-164 3/3
2.25 29:58 4:04 16:15 95 69-107 1544 139 88-182 3/3
2.50 33:20 3:22 13:29 103 93-109 1389 155 104-180 4/4
2.75 36:49 3:29 13:54 99 87-107 1376 153 98-182 2/5
3.00 40:12 3:23 +22 13:33 99 78-110 1341 162 104-186 5/2
3.25 43:31 3:19 13:16 103 80-112 1366 144 100-182 3/4
3.50 47:00 3:30 +13 13:59 109 82-137 1525 151 94-182 4/2
3.75 50:17 3:17 13:07 108 95-122 1416 139 98-220 2/5
4.00 53:06 2:49 11:15 113 109-118 1271 164 162-166 5/3
4.25 55:52 2:46 11:05 119 115-122 1319 164 162-166 3/4
4.50 58:46 2:54 11:37 119 114-122 1382 164 156-172 3/2
4.72 1:01:59 3:13 +53 14:42 124 96-142 1824 161 148-166 1/4

Heart

110/165max
  • Show Beats/Mile

Elevation

Asc 69m, Range 25m, Flat prediction 59:45
Elevation Graph
Biggest Climbs (m) Min/mi
18 1.3% 12:30
10 4.1% 14:59
See your biggest climbs

Cadence

151 (220 max) Stride Length: 84cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 73.1 165 3.9 45:20 11:37
Walk 26.9 104 0.8 16:39 20:20

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:27 9:52 35.25% More
800m 5:02 10:07 40.82% More
1km 6:41 10:46 39.99% More
Mile 11:34 11:34 39.24% More
5k 40:53 13:10 37.84% More

Predictions

Dist Time Per Mile WAVA
1M 11:12 11:12 40.55
5km 38:09 12:17 40.55
5M 1:03:49 12:46 39.58
10km 1:20:43 12:59 39.12
10M 2:15:01 13:30 38.71
Half 3:00:47 13:48 37.98
20M 4:45:39 14:17 38.09
Mara 6:22:28 14:36 37.94

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