Run

running · read as long

19.14 km

1:33:07 moving

4:52 /km average

147 avg bpm · max 160

110 training load

2 C, 62% humidity, -6 C dew point -- good conditions, no correction worth making.

Running form

Over the running portion only

181spm

Cadence

±0 spread

1.13m

Stride length

240ms

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 5:01 /km to 4:55 /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 7.5%, 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 0 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

5:39 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	-0.1%	75% sure
8.62 km	Rest Stood still long enough for heart rate to come down: a real break.	2:24	−35	+0.0%	80% sure
11.93 km	Crossing Short full stop with heart rate barely moving: a road crossing.	0:12	−2	+0.1%	75% sure
15.30 km	Exhaustion Late, heart rate still high while barely moving, and you never got the pace back: this was fatigue.	2:47	−0	+9.0%	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

305 points

Kilometre splits

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

1 4:59 /km

2 5:23 /km

3 4:59 /km

4 4:59 /km

5 4:59 /km

6 4:59 /km

7 4:59 /km

8 4:59 /km

9 7:31 /km

10 4:59 /km

11 4:59 /km

12 5:19 /km

13 4:59 /km

14 4:59 /km

15 4:40 /km

16 6:28 /km

17 4:55 /km

18 4:55 /km

19 4:55 /km

20 4:54 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

Distance	Time	Pace	vs record
0.40 km	1:48	4:30 /km	+0:21
0.80 km	3:36	4:30 /km	+0:42
1.00 km	4:32	4:32 /km	+0:47
1.61 km	7:34	4:42 /km	+1:20
3.00 km	14:31	4:50 /km	+2:53
5.00 km	24:49	4:58 /km	+5:26
10.00 km	51:08	5:07 /km	+9:49
15.00 km	1:17:39	5:11 /km	+7:23
16.09 km	1:24:05	5:13 /km	+8:28

Signals

+3.3%

Cardiac drift

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

Metres climbed

1024

Calories