Tue 18th Jan 2022 at 12:20pm by Ocelot Spleens

Run > Intervals
  • Time
    1:08:24
  • Miles
    5.92
  • Min/mi
    11:33
  • Pacing
    70%
  • WAVA
    44.34
  • Stride(cm)
    92
  • Cals
    758
  • Cadence
    151
  • BPM
    157
  • %MHR
    95.4
  • B/mi
    1819
  • Asc(m)
    150
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

Warm up, lunges, marching, side steps, A skip, butt flicks, 4x50m strides

2x(4x2 mins):90s:180s
Warm down.

Split Summary
===
1) 1.69m - 18:07(10:43/m) 130/165bpm [1392b/mi] 153cal 80/105rpm 5.6/0mph
2) 0.49m - 8:25(17:18/m) 167/176bpm [2888b/mi] 101cal 62/108rpm 3.47/0mph
3) 0.24m - 2:00(8:27/m) 171/180bpm [1446b/mi] 24cal 82/85rpm 7.1/0mph
4) 0.05m - 1:30(28:06/m) 172/180bpm [4832b/mi] 18cal 59/84rpm 2.14/0mph
5) 0.24m - 1:59(8:15/m) 172/176bpm [1419b/mi] 24cal 82/85rpm 7.27/0mph
6) 0.07m - 1:31(20:33/m) 172/176bpm [3534b/mi] 18cal 57/84rpm 2.92/0mph
7) 0.24m - 2:00(8:26/m) 173/176bpm [1460b/mi] 25cal 83/86rpm 7.11/0mph
8) 0.07m - 1:30(20:43/m) 169/175bpm [3501b/mi] 17cal 56/85rpm 2.9/0mph
9) 0.24m - 2:00(8:27/m) 173/176bpm [1463b/mi] 25cal 83/86rpm 7.09/0mph
10) 0.24m - 3:31(14:23/m) 171/176bpm [2460b/mi] 42cal 71/85rpm 4.17/0mph
11) 0.24m - 2:00(8:18/m) 173/176bpm [1437b/mi] 25cal 84/87rpm 7.23/0mph
12) 0.08m - 1:31(19:52/m) 170/174bpm [3376b/mi] 18cal 56/84rpm 3.02/0mph
13) 0.23m - 1:59(8:41/m) 172/179bpm [1494b/mi] 24cal 83/85rpm 6.91/0mph
14) 0.08m - 1:32(19:41/m) 171/178bpm [3366b/mi] 18cal 56/84rpm 3.05/0mph
15) 0.24m - 1:59(8:13/m) 171/176bpm [1405b/mi] 24cal 83/86rpm 7.3/0mph
16) 0.07m - 1:29(21:10/m) 168/177bpm [3557b/mi] 17cal 57/84rpm 2.83/0mph
17) 0.24m - 2:00(8:15/m) 173/177bpm [1428b/mi] 25cal 84/87rpm 7.27/0mph
18) 0.05m - 59(18:00/m) 171/174bpm [3077b/mi] 12cal 59/85rpm 3.34/0mph
19) 1.12m - 12:25(11:05/m) 168/176bpm [1861b/mi] 148cal 79/85rpm 5.42/0mph
18:07 8:25 2:00 1:30 1:59 1:31 2:00 1:30 2:00 3:31 2:00 1:31 1:59 1:32 1:59 1:29 2:00 59 12:25

Pace

52% 12% 10% 3% 12% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 52 52 13:50 73 56-93 1009 164 108-210 0/2
0.13 1:35 43 11:26 93 86-96 1064 159 156-160 0/0
0.19 2:12 37 9:50 90 86-95 884 160 158-162 0/1
0.25 2:50 39 10:19 90 86-93 929 158 156-160 0/0
0.31 3:33 43 11:29 93 91-95 1068 158 152-160 0/0
0.38 4:12 38 10:11 97 95-102 987 160 158-162 0/1
0.44 4:51 39 10:31 101 100-102 1063 160 158-160 0/3
0.50 5:30 38 10:16 99 98-101 1016 160 158-162 1/0
0.56 6:10 40 10:43 98 96-100 1051 160 158-162 2/0
0.63 6:47 37 9:54 97 94-100 960 160 158-160 0/2
0.69 7:23 36 9:37 99 98-100 952 161 160-162 0/3
0.75 8:01 38 10:05 120 96-137 1210 160 158-160 0/2
0.81 8:44 43 11:25 142 122-162 1621 160 158-162 0/5
0.88 9:22 38 10:15 157 151-163 1609 165 156-182 0/6
0.94 10:04 42 11:19 154 143-162 1744 143 112-162 0/9
1.00 10:49 44 11:50 152 148-156 1798 160 158-162 3/0
1.06 11:53 1:04 +28 17:10 158 153-164 2711 163 160-166 1/2
1.13 12:37 44 11:43 160 158-161 1875 161 156-164 2/1
1.19 13:15 38 10:13 159 159-160 1624 163 160-166 0/3
1.25 14:53 1:38 +51 26:03 159 156-164 4142 127 108-166 0/4
1.31 15:32 39 10:17 160 155-163 1645 164 162-166 0/3
1.38 16:12 41 10:51 160 159-162 1736 162 160-162 0/1
1.44 16:50 38 10:10 163 161-164 1658 164 162-166 0/6
1.50 17:30 40 10:35 163 162-164 1725 165 164-166 2/0
1.56 18:06 36 9:42 161 160-163 1562 165 164-166 1/0
1.63 18:44 38 10:06 161 158-163 1627 162 160-164 1/0
1.69 19:25 40 10:47 164 162-165 1768 162 162-164 6/0
1.75 20:46 1:21 21:44 162 159-166 3521 113 112-114 0/6
1.81 22:15 1:29 23:45 168 160-173 3989 103 88-112 0/2
1.88 23:28 1:12 19:15 167 164-169 3216 147 106-174 1/0
1.94 24:34 1:06 17:38 172 170-174 3032 115 88-168 2/0
2.00 25:32 59 15:38 171 167-175 2674 116 86-216 2/0
2.06 26:20 48 12:50 168 167-169 2157 147 106-168 2/4
2.13 27:12 51 13:42 166 165-168 2275 137 106-168 1/1
2.19 27:56 44 11:50 170 168-174 2012 143 108-168 4/0
2.25 28:30 33 8:55 170 167-171 1517 168 166-170 0/3
2.31 29:02 33 8:40 173 172-175 1500 168 166-168 0/2
2.38 29:32 29 7:52 168 166-170 1321 168 166-170 0/1
2.44 30:41 1:10 18:33 175 169-180 3245 144 102-168 1/0
2.50 31:34 52 13:59 170 164-173 2377 126 102-170 1/2
2.56 32:07 34 8:58 173 170-176 1550 167 166-168 0/0
2.63 32:39 32 8:24 171 169-172 1438 168 168-170 1/0
2.69 33:10 31 8:23 174 173-176 1459 168 166-170 3/0
2.75 34:16 1:06 17:32 171 166-174 2997 118 108-168 4/0
2.81 35:05 49 13:06 172 169-176 2252 134 106-170 0/5
2.88 35:39 34 9:11 171 170-172 1569 170 168-172 0/2
2.94 36:11 32 8:26 173 171-176 1460 169 168-170 0/2
3.00 36:41 30 8:04 174 173-176 1404 168 168-170 0/0
3.06 37:49 1:07 17:58 170 168-174 3055 125 104-170 3/0
3.13 38:36 47 12:30 169 164-174 2113 130 104-172 0/3
3.19 39:10 34 9:03 171 169-174 1548 167 166-168 0/0
3.25 39:42 32 8:33 174 173-175 1487 168 168-168 2/0
3.31 40:14 32 8:35 174 171-176 1493 167 166-170 3/0
3.38 41:09 55 14:45 171 169-173 2523 155 112-166 3/1
3.44 41:59 50 13:13 170 167-172 2246 151 116-164 0/3
3.50 42:41 42 11:12 172 167-175 1926 164 162-166 0/2
3.56 43:42 1:01 16:20 171 170-173 2793 119 112-164 0/1
3.63 44:18 36 9:29 173 171-174 1641 170 168-172 0/0
3.69 44:49 31 8:17 172 170-174 1424 169 168-170 2/0
3.75 45:20 32 8:24 173 172-175 1454 169 168-170 3/0
3.81 45:55 35 9:14 172 168-176 1587 168 166-168 4/0
3.88 47:08 1:13 19:29 169 167-172 3292 109 102-116 2/4
3.94 47:50 42 11:19 171 168-174 1935 147 106-168 0/3
4.00 48:23 33 8:44 172 171-174 1503 169 168-170 0/3
4.06 48:55 32 8:35 171 168-174 1466 168 168-168 0/1
4.13 49:32 37 9:45 175 171-178 1706 158 106-170 0/0
4.19 50:46 1:15 19:54 171 169-173 3402 106 98-112 2/1
4.25 51:19 33 8:52 171 169-173 1515 153 110-170 0/2
4.31 51:51 31 8:23 171 170-172 1434 169 168-170 1/0
4.38 52:22 31 8:11 172 170-175 1408 169 166-172 2/0
4.44 52:56 34 9:02 171 169-173 1546 169 168-170 2/0
4.50 54:15 1:20 21:16 170 164-177 3616 106 102-114 3/3
4.56 54:50 35 9:18 173 170-177 1608 159 102-174 0/2
4.62 55:21 31 8:18 173 171-174 1436 170 170-172 0/2
4.69 55:51 29 7:49 174 173-175 1361 173 172-174 0/1
4.75 56:26 36 9:31 172 169-176 1637 170 170-172 2/0
4.81 57:26 1:00 15:58 171 167-174 2731 128 106-162 7/0
4.87 58:07 41 10:48 171 167-173 1848 164 162-164 1/5
4.94 58:46 40 10:34 172 170-173 1817 164 164-166 0/0
5.00 59:26 40 10:34 172 170-174 1817 165 164-166 4/0
5.06 1:00:08 42 11:16 173 171-173 1948 165 164-168 8/0
5.12 1:01:09 1:01 16:20 169 166-174 2760 144 114-168 9/0
5.19 1:01:55 45 12:08 170 166-172 2062 144 108-164 2/0
5.25 1:02:37 42 11:17 171 169-172 1928 164 162-166 5/0
5.31 1:03:27 50 13:15 166 159-170 2199 142 114-166 3/0
5.38 1:04:16 49 13:07 169 163-176 2217 132 112-164 2/0
5.44 1:04:59 43 11:34 164 163-166 1896 163 162-164 1/0
5.50 1:05:38 39 10:18 164 162-166 1689 163 162-164 1/0
5.56 1:06:15 37 9:59 165 164-166 1646 165 162-166 0/0
5.63 1:06:53 37 9:59 167 164-169 1667 164 162-166 1/0
5.69 1:07:32 40 10:33 165 163-167 1740 163 162-164 0/1
5.75 1:08:07 34 9:08 166 165-167 1515 164 164-166 1/0
5.81 1:08:42 35 9:26 169 167-171 1593 165 164-166 0/0
5.88 1:09:18 36 9:31 168 166-170 1597 165 164-166 1/0
5.92 1:09:45 27 9:39 167 166-168 1612 165 164-166 1/0

Heart

157/180max
  • Show Beats/Mile

Elevation

Asc 150m, Range 55m, Flat prediction 1:07:59
Elevation Graph
Biggest Climbs (m) Min/mi
48 2.7% 11:05
13 3.1% 11:52
11 2.5% 14:00
11 5.9% 17:21
11 2.7% 9:50
11 4.3% 10:17
See your biggest climbs

Cadence

151 (216 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 72.5 164 5 50:36 10:08
Walk 27.5 108 0.9 19:09 20:37

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:06 8:29 41.27% More
800m 4:52 9:47 42.61% More
1km 6:22 10:14 42.39% More
Mile 10:35 10:35 43.25% More
5k 34:32 11:07 45.17% More
5 miles 59:12 11:50 43.04% More

Predictions

Dist Time Per Mile WAVA
1M 10:00 10:00 45.80
5km 34:04 10:58 45.80
5M 56:59 11:24 44.71
10km 1:12:05 11:36 44.20
10M 2:00:33 12:03 43.76
Half 2:41:25 12:19 42.94
20M 4:15:03 12:45 43.06
Mara 5:41:30 13:02 42.89

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