Run

running · read as long

18.68 km

1:31:42 moving

4:55 /km average

150 avg bpm · max 160

112 training load

3 C, 66% humidity, -4 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 5:03 /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

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	+0.0%	75% sure
8.47 km	Rest Stood still long enough for heart rate to come down: a real break.	2:24	−35	-0.0%	80% sure
11.62 km	Crossing Short full stop with heart rate barely moving: a road crossing.	0:12	−3	+0.0%	75% sure
14.93 km	Exhaustion Late, heart rate still high while barely moving, and you never got the pace back: this was fatigue.	2:47	−0	+8.9%	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

299 points

Kilometre splits

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

1 5:02 /km

2 5:26 /km

3 5:02 /km

4 5:02 /km

5 5:02 /km

6 5:02 /km

7 5:02 /km

8 5:02 /km

9 7:34 /km

10 5:02 /km

11 5:02 /km

12 5:22 /km

13 5:02 /km

14 5:01 /km

15 5:08 /km

16 6:04 /km

17 4:57 /km

18 4:57 /km

19 4:57 /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	4:35	4:35 /km	+0:50
1.61 km	7:39	4:45 /km	+1:24
3.00 km	14:39	4:53 /km	+3:01
5.00 km	25:03	5:01 /km	+5:39
10.00 km	51:35	5:09 /km	+10:15
15.00 km	1:18:52	5:15 /km	+8:35
16.09 km	1:24:47	5:16 /km	+9:10

Signals

+3.3%

Cardiac drift

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

103

Metres climbed

1009

Calories