Run

running · read as long

20.90 km

1:42:50 moving

4:55 /km average

151 avg bpm · max 160

128 training load

0 C, 57% humidity, -8 C dew point -- good conditions, no correction worth making.

Running form

Over the running portion only

181spm

Cadence

±0 spread

1.12m

Stride length

241ms

Ground contact

7.5%

Vertical ratio

Bounce as a share of stride.

Second half against the first: cadence +0 spm, ground contact +0 ms. Pace went 5:04 /km to 4:58 /km, which moves cadence on its own.

Cadence averaged 181 spm, inside the 170-180 range most runners settle at.
Ground contact averaged 241 ms, the quick side of the ~250 ms usually quoted.
Vertical ratio 7.5%, 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 1 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

6:34 not running

Mostly held together, with 1 fatigue break late on.

2 Crossings 1 Rest stops 1 Fatigue

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
9.50 km	Rest Stood still long enough for heart rate to come down: a real break.	2:24	−35	-0.1%	80% sure
13.00 km	Crossing Short full stop with heart rate barely moving: a road crossing.	0:12	−3	+0.0%	75% sure
16.70 km	Exhaustion Late, heart rate still high while barely moving, and you never got the pace back: this was fatigue.	3:42	−0	+9.2%	85% 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

259 points

Kilometre splits

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

1 5:03 /km

2 5:27 /km

3 5:02 /km

4 5:03 /km

5 5:03 /km

6 5:03 /km

7 5:02 /km

8 5:03 /km

9 5:03 /km

10 7:35 /km

11 5:02 /km

12 5:03 /km

13 5:03 /km

14 5:23 /km

15 5:02 /km

16 4:53 /km

17 6:53 /km

18 4:58 /km

19 4:58 /km

20 4:58 /km

21 4:58 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

Distance	Time	Pace	vs record
0.40 km	1:49	4:33 /km	+0:22
0.80 km	3:38	4:33 /km	+0:44
1.00 km	4:33	4:33 /km	+0:48
1.61 km	7:37	4:44 /km	+1:22
3.00 km	14:38	4:53 /km	+3:00
5.00 km	25:03	5:01 /km	+5:39
10.00 km	52:08	5:13 /km	+10:49
15.00 km	1:18:00	5:12 /km	+7:44
16.09 km	1:23:55	5:13 /km	+8:19

Signals

+4.3%

Cardiac drift

Some drift — warm conditions, or the top end of easy.

145

Metres climbed

1131

Calories