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Fri 14th Feb 2025 at 12:23pm by Ocelot Spleens

Run > Intervals
  • Time
    56:18
  • Miles
    5.24
  • Min/mi
    10:45
  • Pacing
    79.3%
  • WAVA
    48.81
  • Stride(cm)
    95
  • Cals
    600
  • Cadence
    157
  • BPM
    170
  • %MHR
    102.9
  • B/mi
    1824
  • Asc(m)
    106
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

2 comments
3x7mins, 2 walk.

1) 1mi - 10:46(10:46/mi) 163/177bpm [1754b/mi] 109cal 79/84rpm 5.57/0mph
2) 0.09mi - 1:30(16:38/mi) 156/169bpm [2594b/mi] 13cal 58/81rpm 3.61/0mph
3) 1mi - 10:45(10:48/mi) 169/181bpm [1825b/mi] 116cal 81/118rpm 5.56/0mph
4) 0.08mi - 1:30(18:41/mi) 160/172bpm [2989b/mi] 14cal 61/81rpm 3.21/0mph
5) 0.73mi - 6:59(9:35/mi) 172/186bpm [1649b/mi] 77cal 81/86rpm 6.26/0mph
6) 0.11mi - 2:01(19:07/mi) 166/183bpm [3173b/mi] 20cal 61/82rpm 3.14/0mph
7) 0.76mi - 6:59(9:11/mi) 176/185bpm [1616b/mi] 79cal 82/85rpm 6.53/0mph
8) 0.11mi - 2:01(18:56/mi) 166/185bpm [3142b/mi] 20cal 57/84rpm 3.17/0mph
9) 0.82mi - 6:59(8:32/mi) 180/187bpm [1537b/mi] 78cal 82/85rpm 7.03/0mph

10) 0.08mi - 1:30(18:37/mi) 177/193bpm [3295b/mi] 16cal 58/84rpm 3.22/0mph
11) 0.47mi - 5:17(11:12/mi) 182/192bpm [2038b/mi] 58cal 81/84rpm 5.36/0mph
10:46 1:30 10:45 1:30 6:59 2:01 6:59 2:01 6:59 1:30 5:17
Fenland Flier
Nice fast paced and getting faster across them too, well done.
Ocelot Spleens
Thanks. I think it's a combination of the 12/14 minute tempos, and the quicker miles. In my head a I can do it. 2 minute recoveries is quite a lot...

Pace

46% 13% 9% 14% 12% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 41 41 10:48 134 104-156 1448 160 158-164 1/1
0.13 1:19 38 10:12 159 156-164 1621 160 156-162 0/1
0.19 1:57 38 10:09 161 158-163 1634 159 158-160 0/1
0.25 2:34 37 9:59 161 160-163 1608 160 158-162 2/0
0.31 3:14 39 10:31 165 163-166 1735 162 160-162 0/2
0.38 3:54 40 10:38 164 162-166 1743 162 160-162 0/1
0.44 4:35 42 11:07 161 160-163 1791 160 160-162 0/1
0.50 5:16 41 10:50 165 163-167 1787 161 158-164 0/1
0.56 5:56 41 10:48 170 164-175 1837 159 156-162 1/0
0.63 6:33 36 9:42 165 163-167 1600 160 158-162 0/3
0.69 7:16 44 11:39 165 164-166 1922 160 158-162 1/0
0.75 8:11 55 14:34 170 167-172 2477 142 104-162 0/8
0.81 8:47 35 9:27 166 163-168 1568 161 158-162 0/2
0.88 9:26 39 10:24 167 166-169 1738 162 160-164 2/1
0.94 10:00 35 9:16 169 167-173 1566 162 160-162 0/3
1.00 10:51 51 +14 13:37 170 164-177 2315 163 162-164 3/0
1.06 11:48 57 15:06 164 156-169 2476 130 110-162 9/0
1.13 12:41 53 14:07 143 132-153 2020 122 108-166 0/7
1.19 13:20 39 10:22 157 132-171 1627 163 162-166 0/6
1.25 13:59 39 10:26 168 164-171 1754 163 162-164 2/1
1.31 14:36 37 9:54 167 165-169 1654 162 160-164 3/1
1.38 15:21 45 11:53 168 165-170 1997 163 162-164 6/0
1.44 16:04 44 11:37 170 169-172 1975 163 162-164 5/0
1.50 16:49 45 11:53 168 165-170 1995 161 160-162 1/0
1.56 17:29 40 10:36 170 168-171 1802 162 162-164 1/1
1.63 18:12 44 11:37 170 166-173 1975 162 160-164 3/0
1.69 18:51 39 10:19 169 169-171 1743 164 162-166 4/0
1.75 19:31 40 10:43 169 167-170 1812 164 162-164 4/0
1.81 20:09 38 10:05 171 167-175 1723 164 164-164 0/0
1.88 20:52 43 11:26 173 173-174 1978 163 162-164 4/0
1.94 21:33 42 11:09 177 174-181 1974 163 162-164 1/2
2.00 22:11 38 10:02 175 173-177 1755 165 164-166 4/0
2.06 22:52 41 10:52 172 172-174 1870 164 164-166 2/0
2.13 23:40 48 12:46 170 168-172 2170 154 106-162 1/1
2.19 24:46 1:06 17:34 154 147-165 2705 119 110-168 1/0
2.25 25:26 40 10:42 163 152-172 1745 165 164-166 0/1
2.31 26:01 36 9:30 170 164-176 1614 165 162-168 0/1
2.38 26:37 35 9:27 169 165-171 1597 164 162-166 0/1
2.44 27:15 39 10:17 176 173-179 1811 162 160-164 0/3
2.50 27:50 35 9:13 176 173-178 1623 164 162-166 0/1
2.56 28:28 38 10:02 165 159-171 1655 164 162-168 1/0
2.63 29:09 41 10:56 172 166-177 1881 165 164-166 1/0
2.69 29:43 34 9:04 175 174-177 1586 163 162-164 0/2
2.75 30:16 34 9:01 173 171-176 1561 165 164-168 0/1
2.81 30:52 35 9:24 182 177-185 1710 164 164-166 0/2
2.88 31:25 33 8:54 181 180-182 1610 164 164-164 0/2
2.94 32:21 56 14:55 180 174-183 2685 149 108-166 0/2
3.00 33:30 1:09 18:23 159 148-171 2923 110 106-114 0/1
3.06 34:10 40 10:42 162 148-179 1733 162 110-168 0/1
3.13 34:45 35 9:24 173 168-177 1627 166 164-168 0/1
3.19 35:20 35 9:18 177 175-178 1646 165 164-166 0/1
3.25 35:58 38 10:01 175 173-175 1754 166 164-168 1/0
3.31 36:32 34 9:09 176 175-176 1609 164 164-166 0/1
3.38 37:05 33 8:55 177 176-178 1577 164 162-166 0/2
3.44 37:39 33 8:50 177 175-179 1565 164 164-166 0/0
3.50 38:12 33 8:55 179 178-180 1597 165 164-166 0/2
3.56 38:45 33 8:45 178 177-179 1559 163 160-164 0/2
3.63 39:17 32 8:32 179 177-180 1529 164 164-166 0/2
3.69 39:55 38 10:05 179 177-181 1804 165 164-166 0/2
3.75 40:30 35 9:25 179 177-180 1685 165 164-166 2/0
3.81 41:28 58 15:32 179 171-185 2782 141 108-168 1/1
3.88 42:38 1:10 18:35 158 147-168 2935 110 106-114 1/0
3.94 43:13 36 9:29 161 145-178 1527 161 108-170 0/2
4.00 43:47 33 8:54 179 170-186 1594 165 164-166 0/3
4.06 44:20 34 8:56 183 181-184 1635 165 164-166 0/4
4.13 44:53 33 8:42 183 180-185 1592 163 162-164 0/3
4.19 45:25 32 8:25 184 183-185 1549 164 162-164 0/3
4.25 45:53 28 7:33 182 181-183 1373 164 164-166 0/2
4.31 46:27 34 9:01 182 181-183 1642 163 162-164 0/5
4.38 46:59 32 8:38 183 179-185 1579 165 164-166 0/7
4.44 47:29 30 7:55 184 183-185 1456 166 166-166 0/3
4.50 48:00 31 8:23 180 178-182 1510 167 166-170 0/2
4.56 48:34 33 8:55 182 180-184 1624 167 166-168 0/4
4.62 49:08 35 9:15 178 176-179 1646 168 166-170 0/1
4.69 49:38 29 7:51 183 179-187 1437 167 166-168 1/0
4.75 50:44 1:06 17:41 183 167-193 3237 122 108-168 5/0
4.81 51:34 50 13:25 162 159-166 2174 130 110-164 1/2
4.87 52:14 39 10:28 179 169-190 1874 164 162-166 0/5
4.94 52:55 41 11:01 178 175-180 1961 164 162-166 2/1
5.00 53:39 44 11:36 186 183-189 2159 164 162-164 1/0
5.06 54:23 45 11:52 183 180-186 2172 165 162-168 0/0
5.12 55:06 43 11:31 186 185-187 2141 164 162-166 3/0
5.19 55:47 41 10:54 184 180-188 2007 162 162-162 1/0
5.25 56:30 43 11:23 186 185-187 2118 163 160-164 7/0

Heart

170/193max
  • Show Beats/Mile

Elevation

Asc 106m, Range 77m, Flat prediction 54:41
Elevation Graph
Biggest Climbs (m) Min/mi
40 2.4% 11:24
15 2.3% 11:16
15 14.0% 14:31
See your biggest climbs

Cadence

157 (170 max) Stride Length: 95cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 86.0 163 4.8 48:35 10:05
Walk 14.0 109 0.4 7:56 18:08

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:03 8:15 43.23% More
800m 4:11 8:25 50.64% More
1km 5:15 8:27 53.32% More
Mile 9:32 9:32 51.04% More
5k 31:52 10:15 50.24% More
5 miles 53:38 10:44 48.83% More

Predictions

Dist Time Per Mile WAVA
1M 9:24 9:24 51.78
5km 32:00 10:18 50.03
5M 53:31 10:42 48.94
10km 1:07:41 10:54 48.39
10M 1:53:13 11:19 47.60
Half 2:31:36 11:34 46.98
20M 3:59:32 11:59 46.61
Mara 5:20:43 12:14 46.61

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