Run

running · read as long

18.68 km

1:29:52 moving

4:49 /km average

149 avg bpm · max 160

109 training load

8 C, 74% humidity, 3 C dew point -- good conditions, no correction worth making.

Running form

Over the running portion only

182spm

Cadence

±0 spread

1.14m

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 4:57 /km to 4:52 /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

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	+9.1%	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 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 4:56 /km

9 7:28 /km

10 4:56 /km

11 4:56 /km

12 5:16 /km

13 4:56 /km

14 4:55 /km

15 5:03 /km

16 5:59 /km

17 4:51 /km

18 4:51 /km

19 4:51 /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	+0:40
1.00 km	4:29	4:29 /km	+0:44
1.61 km	7:30	4:39 /km	+1:15
3.00 km	14:21	4:47 /km	+2:43
5.00 km	24:33	4:55 /km	+5:10
10.00 km	50:36	5:04 /km	+9:17
15.00 km	1:17:22	5:09 /km	+7:06
16.09 km	1:23:11	5:10 /km	+7:35

Signals

+3.3%

Cardiac drift

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

Metres climbed

989

Calories