Run

running · read as easy

15.63 km

1:15:10 moving

4:49 /km average

148 avg bpm · max 160

90 training load

6 C, 70% humidity, -0 C dew point -- good conditions, no correction worth making.

Running form

Over the running portion only

182spm

Cadence

±1 spread

1.14m

Stride length

238ms

Ground contact

7.4%

Vertical ratio

Bounce as a share of stride.

Second half against the first: cadence +1 spm, ground contact -2 ms. Pace went 4:58 /km to 4:42 /km, which moves cadence on its own.

Cadence averaged 182 spm, inside the 170-180 range most runners settle at.
Ground contact averaged 238 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 2 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

2:52 not running

Clean running either side of 1 deliberate stop.

2 Crossings 1 Rest stops

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
7.05 km	Rest Stood still long enough for heart rate to come down: a real break.	2:24	−35	-0.0%	80% sure
9.75 km	Crossing Short full stop with heart rate barely moving: a road crossing.	0:12	−2	-0.1%	75% 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

258 points

Kilometre splits

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

1 4:56 /km

2 5:20 /km

3 4:56 /km

4 4:56 /km

5 4:56 /km

6 4:56 /km

7 4:56 /km

8 7:28 /km

9 4:56 /km

10 5:16 /km

11 4:56 /km

12 4:48 /km

13 4:27 /km

14 4:27 /km

15 4:27 /km

16 4:27 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

Distance	Time	Pace	vs record
0.40 km	1:47	4:27 /km	+0:20
0.80 km	3:34	4:27 /km	+0:39
1.00 km	4:27	4:27 /km	+0:42
1.61 km	7:10	4:27 /km	+0:55
3.00 km	13:21	4:27 /km	+1:43
5.00 km	22:48	4:34 /km	+3:24
10.00 km	50:19	5:02 /km	+9:00
15.00 km	1:15:22	5:01 /km	+5:05

Signals

-3.6%

Cardiac drift

Well within aerobic range. This effort was sustainable.

Metres climbed

827

Calories