Run

running · read as race

8.50 km

34:59 moving

4:07 /km average

172 avg bpm · max 184

56 training load

Session · 6 reps, 475-875 m

All sessions

6 reps

3:38 /km average rep

4.75 km at effort

±0.0% spread

-0.0% fade

Your interval band right now is 4:00–4:12 /km. Every rep was quicker than that — either a good day, or the band is stale and your next hard effort will move it.

Rep	Distance	Time	Pace	HR	Recovery
1	875 m	3:10	3:38 /km	163	3:33 / 750 m
2	800 m (850)	3:05	3:38 /km	166	3:33 / 750 m
3	800 m (850)	3:05	3:38 /km	169	3:33 / 750 m
4	800 m (850)	3:05	3:38 /km	172	3:33 / 750 m
5	800 m (850)	3:05	3:38 /km	176	3:33 / 750 m
6	475 m	1:43	3:38 /km	178	—

Reps were found from the pace stream, not from lap presses. Longer bar is faster.

14 C, 79% humidity, 10 C dew point -- good conditions, no correction worth making.

Running form

Over the running portion only

188spm

Cadence

±4 spread

1.35m

Stride length

224ms

Ground contact

6.0%

Vertical ratio

Bounce as a share of stride.

Second half against the first: cadence -1 spm, ground contact +3 ms. Pace went 3:59 /km to 4:06 /km, which moves cadence on its own.

Cadence averaged 188 spm, inside the 170-180 range most runners settle at.
Ground contact averaged 224 ms, the quick side of the ~250 ms usually quoted.
Vertical ratio 6.0%, 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 8 spm from your slowest pace to your fastest, so the gears are coming from stride length. That is what a settled gait looks like.

Where you ran

341 points

Kilometre splits

Steady, with some variation.

1 3:45 /km

2 4:20 /km

3 4:13 /km

4 3:52 /km

5 4:27 /km

6 3:59 /km

7 4:06 /km

8 4:27 /km

9 3:38 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

Distance	Time	Pace	vs record
0.40 km PR	1:27	3:37 /km	record
0.80 km PR	2:54	3:38 /km	record
1.00 km PR	3:45	3:45 /km	record
1.61 km	6:40	4:09 /km	+0:26
3.00 km	12:18	4:06 /km	+0:40
5.00 km	20:37	4:07 /km	+1:14

Signals

+7.1%

Cardiac drift

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

154

Metres climbed

385

Calories