Run

running · read as long

19.50 km

1:33:41 moving

4:48 /km average

148 avg bpm · max 160

112 training load

11 C, 77% humidity, 6 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 4:51 /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	+0.1%	75% sure
8.85 km	Rest Stood still long enough for heart rate to come down: a real break.	2:24	−35	+0.0%	80% sure
12.15 km	Crossing Short full stop with heart rate barely moving: a road crossing.	0:12	−2	-0.1%	75% sure
15.60 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

310 points

Kilometre splits

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

1 4:55 /km

2 5:19 /km

3 4:55 /km

4 4:56 /km

5 4:55 /km

6 4:55 /km

7 4:55 /km

8 4:55 /km

9 7:27 /km

10 4:55 /km

11 4:55 /km

12 4:55 /km

13 5:16 /km

14 4:55 /km

15 4:45 /km

16 6:18 /km

17 4:51 /km

18 4:51 /km

19 4:51 /km

20 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	3:33	4:27 /km	+0:39
1.00 km	4:28	4:28 /km	+0:43
1.61 km	7:27	4:38 /km	+1:13
3.00 km	14:18	4:46 /km	+2:40
5.00 km	24:29	4:54 /km	+5:06
10.00 km	50:29	5:03 /km	+9:10
15.00 km	1:16:40	5:07 /km	+6:23
16.09 km	1:23:02	5:10 /km	+7:25

Signals

+3.3%

Cardiac drift

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

151

Metres climbed

1031

Calories