Run

running · read as tempo

9.71 km

40:26 moving

4:10 /km average

169 avg bpm · max 184

63 training load

Session · 6 x ~860 m

All sessions

6 reps

3:39 /km average rep

5.12 km at effort

±0.0% spread

-0.0% fade

Your interval band right now is 4:00–4:12 /km. Every rep was quicker than that — either a good day, or the band is stale and your next hard effort will move it.

Rep	Distance	Time	Pace	HR	Recovery
1	875 m	3:12	3:39 /km	162	3:34 / 750 m
2	800 m (850)	3:06	3:39 /km	165	3:34 / 750 m
3	800 m (850)	3:06	3:39 /km	168	3:34 / 750 m
4	800 m (850)	3:06	3:39 /km	171	3:34 / 750 m
5	800 m (850)	3:06	3:39 /km	174	3:34 / 750 m
6	800 m (850)	3:06	3:39 /km	177	—

Reps were found from the pace stream, not from lap presses. Longer bar is faster.

1 C, 58% humidity, -8 C dew point -- good conditions, no correction worth making.

Running form

Over the running portion only

187spm

Cadence

±4 spread

1.33m

Stride length

226ms

Ground contact

6.1%

Vertical ratio

Bounce as a share of stride.

Second half against the first: cadence -0 spm, ground contact +1 ms. Pace went 4:05 /km to 4:05 /km, which moves cadence on its own.

Cadence averaged 187 spm, inside the 170-180 range most runners settle at.
Ground contact averaged 226 ms, the quick side of the ~250 ms usually quoted.
Vertical ratio 6.1%, 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 8 spm from your slowest pace to your fastest, so the gears are coming from stride length. That is what a settled gait looks like.

Where you ran

389 points

Kilometre splits

Steady, with some variation.

1 3:46 /km

2 4:22 /km

3 4:15 /km

4 3:53 /km

5 4:29 /km

6 4:00 /km

7 4:08 /km

8 4:29 /km

9 3:46 /km

10 4:40 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

Distance	Time	Pace	vs record
0.40 km	1:28	3:39 /km	+0:01
0.80 km	2:55	3:39 /km	+0:01
1.00 km	3:46	3:46 /km	+0:01
1.61 km	6:43	4:10 /km	+0:28
3.00 km	12:23	4:08 /km	+0:45
5.00 km	20:46	4:09 /km	+1:22

Signals

+5.1%

Cardiac drift

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

Metres climbed

445

Calories