Tue 25th Jan 2022 at 2:23pm by Ocelot Spleens

Run > Intervals
  • Time
    1:07:46
  • Miles
    6.00
  • Min/mi
    11:18
  • Pacing
    70%
  • WAVA
    45.33
  • Stride(cm)
    94
  • Cals
    372
  • Cadence
    152
  • BPM
    106
  • %MHR
    64.1
  • B/mi
    1195
  • Asc(m)
    140
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Warm Up, drills ( lunges, marching, side steps, high knees, A skip, 4x50m strides) then 2x(5x90s)60s,180s

Split Summary
===
1) 1.79m - 18:15(10:11/m) 112/134bpm [1140b/mi] 120cal 81/90rpm 5.9/0mph
2) 0.55m - 9:46(17:45/m) 93/116bpm [1650b/mi] 54cal 63/109rpm 3.38/0mph
3) 0.18m - 1:30(8:16/m) 104/115bpm [860b/mi] 7cal 82/88rpm 7.26/0mph
4) 0.05m - 1:00(19:57/m) 105/112bpm [2095b/mi] 6cal 56/84rpm 3.01/0mph
5) 0.18m - 1:30(8:22/m) 104/114bpm [871b/mi] 7cal 83/88rpm 7.16/0mph
6) 0.05m - 59(21:05/m) 106/114bpm [2236b/mi] 5cal 60/84rpm 2.85/0mph
7) 0.18m - 1:29(8:17/m) 107/116bpm [886b/mi] 7cal 85/108rpm 7.25/0mph
8) 0.05m - 1:02(19:09/m) 107/117bpm [2050b/mi] 5cal 60/86rpm 3.13/0mph
9) 0.18m - 1:29(8:10/m) 106/114bpm [865b/mi] 7cal 83/86rpm 7.35/0mph
10) 0.05m - 1:01(20:30/m) 104/113bpm [2132b/mi] 5cal 59/84rpm 2.93/0mph
11) 0.19m - 1:31(8:03/m) 109/122bpm [878b/mi] 7cal 86/116rpm 7.45/0mph
12) 0.19m - 2:59(15:24/m) 107/118bpm [1648b/mi] 16cal 69/85rpm 3.9/0mph
13) 0.18m - 1:29(8:17/m) 106/118bpm [878b/mi] 7cal 86/88rpm 7.24/0mph
14) 0.06m - 1:01(17:49/m) 108/115bpm [1923b/mi] 7cal 58/87rpm 3.37/0mph
15) 0.19m - 1:30(8:07/m) 107/118bpm [868b/mi] 7cal 87/115rpm 7.39/0mph
16) 0.05m - 59(19:19/m) 110/118bpm [2126b/mi] 5cal 59/86rpm 3.1/0mph
17) 0.19m - 1:30(7:44/m) 112/122bpm [866b/mi] 8cal 85/91rpm 7.76/0mph
18) 0.05m - 1:01(21:57/m) 106/121bpm [2327b/mi] 6cal 58/85rpm 2.73/0mph
19) 0.19m - 1:29(8:00/m) 106/118bpm [848b/mi] 6cal 84/89rpm 7.5/0mph
20) 0.05m - 1:01(19:59/m) 105/117bpm [2098b/mi] 5cal 62/85rpm 3/0mph
21) 0.18m - 1:30(8:28/m) 105/114bpm [888b/mi] 6cal 83/88rpm 7.09/0mph
22) 0.06m - 1:04(17:40/m) 104/113bpm [1838b/mi] 7cal 61/85rpm 3.4/0mph
23) 0.34m - 3:31(10:19/m) 106/119bpm [1093b/mi] 16cal 82/84rpm 5.82/0mph
24) 0.05m - 53(18:58/m) 114/122bpm [2162b/mi] 5cal 59/83rpm 3.16/0mph
25) 0.15m - 1:44(11:46/m) 108/119bpm [1271b/mi] 10cal 80/84rpm 5.1/0mph
26) 0.05m - 45(16:29/m) 106/120bpm [1748b/mi] 5cal 59/83rpm 3.64/0mph
27) 0.58m - 5:48(9:55/m) 108/118bpm [1070b/mi] 26cal 82/84rpm 6.06/0mph
18:15 9:46 1:30 1:00 1:30 59 1:29 1:02 1:29 1:01 1:31 2:59 1:29 1:01 1:30 59 1:30 1:01 1:29 1:01 1:30 1:04 3:31 53 1:44 45 5:48

Pace

45% 13% 9% 11% 7% 13%

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 13:52 100 75-120 1387 156 108-162 0/2
0.13 1:31 39 10:24 127 121-134 1321 160 156-162 0/1
0.19 2:12 41 11:00 123 121-124 1353 160 158-162 1/0
0.25 2:56 43 11:35 123 122-125 1424 159 158-160 1/0
0.31 3:35 39 10:29 125 124-127 1310 160 160-162 0/1
0.38 4:13 38 10:13 126 124-127 1287 160 158-160 1/0
0.44 4:53 39 10:29 126 124-130 1321 161 160-162 0/0
0.50 5:31 38 10:15 122 119-124 1251 163 162-164 0/1
0.56 6:10 39 10:22 120 119-122 1244 162 160-164 0/0
0.63 6:45 35 9:19 124 122-127 1155 162 160-164 0/2
0.69 7:22 37 9:46 124 118-129 1212 161 160-162 0/1
0.75 7:56 34 9:11 118 115-122 1083 162 160-164 0/3
0.81 8:31 35 9:15 113 111-116 1046 161 160-162 0/3
0.88 9:06 36 9:33 117 115-118 1117 161 160-162 0/4
0.94 9:42 35 9:25 123 115-131 1157 165 160-178 0/5
1.00 10:16 34 9:02 123 120-129 1110 163 160-166 0/8
1.06 10:57 42 11:05 123 120-126 1363 161 160-162 2/2
1.13 11:48 51 +12 13:30 110 103-119 1484 165 164-170 2/1
1.19 12:26 38 10:13 112 107-115 1145 162 160-164 0/0
1.25 13:03 37 9:59 96 90-106 958 162 160-164 0/3
1.31 13:38 34 9:11 99 98-100 909 163 160-164 0/4
1.38 14:12 34 9:10 98 93-100 898 163 160-164 0/3
1.44 15:21 1:09 +32 18:23 93 90-98 1709 164 160-170 0/1
1.50 16:04 43 11:26 99 96-101 1131 163 160-164 0/7
1.56 16:42 38 10:02 100 97-103 1003 164 162-166 2/0
1.63 17:19 37 9:52 102 101-103 1006 165 164-166 1/0
1.69 17:59 40 10:39 101 97-104 1076 165 164-166 1/0
1.75 18:35 37 9:44 101 100-103 984 164 162-166 6/0
1.81 19:30 55 14:32 98 93-102 1424 136 104-164 0/6
1.88 20:40 1:10 18:38 89 80-95 1658 120 86-170 0/3
1.94 21:54 1:14 19:48 105 92-116 2079 135 108-174 1/0
2.00 23:04 1:10 18:47 87 76-102 1634 114 98-218 2/0
2.06 24:09 1:05 17:21 95 87-98 1648 105 94-162 3/0
2.13 25:28 1:19 21:02 90 82-98 1893 170 142-190 3/3
2.19 26:24 56 14:53 86 80-94 1281 124 82-168 1/1
2.25 27:22 58 15:24 95 85-102 1463 120 102-166 1/3
2.31 28:14 53 14:04 98 89-109 1378 132 104-172 1/1
2.38 29:34 1:19 +35 21:10 94 85-101 1990 155 108-174 2/1
2.44 30:08 34 9:08 102 89-113 931 170 168-172 0/3
2.50 30:39 31 8:08 112 109-115 911 168 168-168 0/2
2.56 31:49 1:10 +15 18:45 106 96-111 1988 124 98-168 0/0
2.63 32:28 39 10:28 92 85-102 963 157 112-176 1/1
2.69 33:01 32 8:39 106 104-110 917 167 166-168 1/0
2.75 33:33 33 8:40 113 112-114 980 168 166-168 2/0
2.81 34:39 1:05 17:27 102 94-111 1780 119 100-180 1/1
2.88 35:12 33 8:55 101 91-113 900 171 168-172 0/2
2.94 35:43 31 8:12 114 111-116 934 169 168-170 0/1
3.00 36:27 44 11:42 114 105-116 1333 159 104-172 0/0
3.06 37:16 49 13:05 98 91-105 1282 137 110-172 0/0
3.13 37:47 32 8:27 100 83-110 845 170 168-172 1/0
3.19 38:19 31 8:24 113 112-114 948 170 168-172 3/0
3.25 39:19 1:00 16:03 106 100-113 1701 126 104-168 4/0
3.31 39:59 40 10:35 96 89-109 1016 154 108-176 0/3
3.38 40:29 30 8:04 113 109-116 912 173 170-174 0/3
3.44 40:58 29 7:39 119 117-120 910 170 168-170 0/1
3.50 41:44 46 12:21 112 106-118 1384 158 114-168 1/0
3.56 42:35 51 13:42 108 102-111 1480 147 114-164 2/0
3.63 43:37 1:02 16:25 107 99-113 1756 137 112-164 2/0
3.69 44:42 1:05 +16 17:23 96 89-105 1668 141 104-176 2/2
3.75 45:13 31 8:10 108 103-111 881 170 170-170 0/2
3.81 45:43 30 8:05 116 114-118 937 171 170-172 0/2
3.88 46:42 59 15:45 110 102-115 1733 126 100-174 0/1
3.94 47:16 34 9:11 96 88-102 882 154 100-176 0/0
4.00 47:47 31 8:14 111 105-115 914 173 172-174 2/0
4.06 48:18 30 8:05 116 114-118 937 173 172-176 2/0
4.13 49:19 1:01 16:16 106 94-117 1725 116 106-176 4/2
4.19 49:52 33 8:52 102 88-115 905 175 174-176 0/2
4.25 50:20 28 7:32 120 117-122 903 174 172-176 0/2
4.31 50:50 30 7:54 119 118-120 941 171 170-172 0/1
4.38 51:58 1:08 18:05 102 89-121 1845 115 100-176 0/0
4.44 52:27 30 7:56 99 88-107 786 172 172-174 1/0
4.50 52:58 30 8:04 111 103-118 896 171 170-174 3/0
4.56 53:40 43 11:23 115 109-117 1310 163 110-174 4/0
4.62 54:35 55 14:37 96 87-106 1404 130 104-176 0/4
4.69 55:08 33 8:52 104 94-109 922 170 168-170 0/3
4.75 55:39 31 8:17 112 112-113 928 171 168-172 0/1
4.81 56:31 51 13:40 108 100-112 1477 134 112-170 0/0
4.87 57:20 49 13:04 88 78-97 1150 141 112-166 5/0
4.94 57:59 40 10:35 103 97-111 1089 165 164-166 3/2
5.00 58:37 38 10:03 108 105-112 1085 165 164-166 0/1
5.06 59:13 36 9:33 108 107-109 1031 166 164-166 3/0
5.12 59:50 37 9:50 112 109-115 1101 166 166-168 8/0
5.19 1:00:38 48 12:49 117 113-122 1500 158 120-166 8/0
5.25 1:01:38 1:00 15:55 106 99-115 1686 129 106-166 4/0
5.31 1:02:27 50 13:16 106 98-118 1406 164 162-168 5/0
5.38 1:03:11 43 11:32 118 117-120 1362 159 114-166 2/0
5.44 1:04:04 53 14:12 104 93-120 1477 121 112-166 3/0
5.50 1:04:42 38 10:09 104 98-110 1056 166 166-166 1/0
5.56 1:05:17 35 9:25 108 106-111 1017 165 164-166 2/0
5.63 1:05:51 34 9:07 115 114-117 1049 166 164-166 0/0
5.69 1:06:28 37 9:52 108 105-113 1066 163 162-164 1/0
5.75 1:07:09 40 10:44 105 101-109 1126 164 162-166 0/0
5.81 1:07:46 37 10:00 110 102-118 1099 164 162-166 0/1
5.88 1:08:23 37 9:50 109 104-114 1073 165 164-168 0/0
5.94 1:08:59 36 9:37 110 107-115 1058 165 164-166 1/0
6.00 1:09:36 37 10:01 112 111-113 1122 165 164-166 2/0

Heart

106/134max
  • Show Beats/Mile

Elevation

Asc 140m, Range 55m, Flat prediction 1:06:19
Elevation Graph
Biggest Climbs (m) Min/mi
48 2.8% 10:56
12 4.6% 20:19
11 8.3% 12:53
See your biggest climbs

Cadence

152 (218 max) Stride Length: 94cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 73.6 166 5.1 51:11 10:07
Walk 26.0 108 0.9 18:10 19:56
Pause 0.4 - - 15 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:17 9:13 37.99% More
800m 4:42 9:28 43.99% More
1km 6:00 9:39 44.99% More
Mile 9:57 9:57 46.01% More
5k 34:06 10:59 45.75% More
5 miles 58:16 11:39 43.73% More

Predictions

Dist Time Per Mile WAVA
1M 9:46 9:46 46.89
5km 33:16 10:42 46.90
5M 55:39 11:08 45.79
10km 1:10:23 11:20 45.27
10M 1:57:43 11:46 44.81
Half 2:37:37 12:02 43.97
20M 4:09:03 12:27 44.10
Mara 5:33:28 12:44 43.92

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