Run

running · read as easy

16.81 km

1:21:21 moving

4:50 /km average

148 avg bpm · max 160

97 training load

4 C, 68% humidity, -2 C dew point -- good conditions, no correction worth making.

Running form

Over the running portion only

182spm

Cadence

±0 spread

1.13m

Stride length

240ms

Ground contact

7.4%

Vertical ratio

Bounce as a share of stride.

Second half against the first: cadence +0 spm, ground contact +0 ms. Pace went 4:59 /km to 4:54 /km, which moves cadence on its own.

Cadence averaged 182 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 7.4%, 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
7.58 km	Rest Stood still long enough for heart rate to come down: a real break.	2:24	−35	+0.1%	80% sure
10.43 km	Crossing Short full stop with heart rate barely moving: a road crossing.	0:12	−3	-0.1%	75% sure
13.43 km	Exhaustion Late, heart rate still high while barely moving, and you never got the pace back: this was fatigue.	3:42	−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

274 points

Kilometre splits

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

1 4:58 /km

2 5:22 /km

3 4:58 /km

4 4:58 /km

5 4:58 /km

6 4:58 /km

7 4:58 /km

8 7:30 /km

9 4:58 /km

10 4:58 /km

11 5:18 /km

12 4:58 /km

13 4:46 /km

14 6:57 /km

15 4:53 /km

16 4:53 /km

17 4:53 /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	4:29 /km	+0:20
0.80 km	3:35	4:29 /km	+0:41
1.00 km	4:34	4:34 /km	+0:49
1.61 km	7:35	4:43 /km	+1:21
3.00 km	14:29	4:50 /km	+2:51
5.00 km	24:45	4:57 /km	+5:21
10.00 km	52:06	5:13 /km	+10:47
15.00 km	1:18:53	5:16 /km	+8:37
16.09 km	1:24:42	5:16 /km	+9:06

Signals

+4.5%

Cardiac drift

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

146

Metres climbed

895

Calories