Run

running · read as steady

15.58 km

1:16:54 moving

4:56 /km average

151 avg bpm · max 160

95 training load

0 C, 52% humidity, -10 C dew point -- good conditions, no correction worth making.

Running form

Over the running portion only

181spm

Cadence

±1 spread

1.11m

Stride length

240ms

Ground contact

7.6%

Vertical ratio

Bounce as a share of stride.

Second half against the first: cadence +1 spm, ground contact -2 ms. Pace went 5:05 /km to 4:49 /km, which moves cadence on its own.

Cadence averaged 181 spm, inside the 170-180 range most runners settle at.
Ground contact averaged 240 ms, the quick side of the ~250 ms usually quoted.
Vertical ratio 7.6%, under the ~10% usually called economical: the bounce is paying for itself in stride.
Cadence and ground contact held between the halves of the run: the form you finished with was the form you started with.
Cadence moves only 2 spm from your slowest pace to your fastest, so the gears are coming from stride length. That is what a settled gait looks like.

Why you stopped

2:52 not running

Clean running either side of 1 deliberate stop.

2 Crossings 1 Rest stops

At	What it was	For	HR	Pace after
1.20 km	Crossing Short full stop with heart rate barely moving: a road crossing.	0:16	−4	-0.0%	75% sure
7.05 km	Rest Stood still long enough for heart rate to come down: a real break.	2:24	−35	-0.1%	80% sure
9.68 km	Crossing Short full stop with heart rate barely moving: a road crossing.	0:12	−3	-0.0%	75% sure

“Pace after” compares the 250 m before the interruption with the 250 m after. A stop you recover from costs nothing; fatigue shows up here.

Where you ran

257 points

Kilometre splits

Uneven — a workout, or a run that got away from you.

1 5:04 /km

2 5:28 /km

3 5:04 /km

4 5:04 /km

5 5:04 /km

6 5:04 /km

7 5:04 /km

8 7:36 /km

9 5:04 /km

10 5:24 /km

11 5:04 /km

12 4:54 /km

13 4:34 /km

14 4:34 /km

15 4:34 /km

16 4:34 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

Distance	Time	Pace	vs record
0.40 km	1:50	4:34 /km	+0:22
0.80 km	3:39	4:34 /km	+0:45
1.00 km	4:34	4:34 /km	+0:49
1.61 km	7:21	4:34 /km	+1:07
3.00 km	13:42	4:34 /km	+2:04
5.00 km	23:24	4:41 /km	+4:01
10.00 km	51:34	5:09 /km	+10:15
15.00 km	1:17:16	5:09 /km	+7:00

Signals

-3.4%

Cardiac drift

Well within aerobic range. This effort was sustainable.

104

Metres climbed

846

Calories