Run

running · read as long

22.26 km

1:47:30 moving

4:50 /km average

4:49 /km corrected for the heat

145 avg bpm · max 160

123 training load

17 C, 80% humidity, 13 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 4:58 /km to 4:53 /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

5:20 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
10.10 km	Rest Stood still long enough for heart rate to come down: a real break.	2:24	−35	-0.1%	80% sure
13.90 km	Crossing Short full stop with heart rate barely moving: a road crossing.	0:12	−2	-0.1%	75% sure
17.80 km	Exhaustion Late, heart rate still high while barely moving, and you never got the pace back: this was fatigue.	2:28	−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

272 points

Kilometre splits

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

1 4:57 /km

2 5:21 /km

3 4:57 /km

4 4:57 /km

5 4:57 /km

6 4:57 /km

7 4:57 /km

8 4:57 /km

9 4:57 /km

10 4:57 /km

11 7:29 /km

12 4:57 /km

13 4:57 /km

14 5:17 /km

15 4:57 /km

16 4:57 /km

17 4:48 /km

18 6:03 /km

19 4:52 /km

20 4:52 /km

21 4:52 /km

22 4:52 /km

23 4:52 /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	4:28 /km	+0:20
0.80 km	3:35	4:28 /km	+0:40
1.00 km	4:28	4:28 /km	+0:43
1.61 km	7:26	4:37 /km	+1:11
3.00 km	14:19	4:46 /km	+2:41
5.00 km	24:33	4:55 /km	+5:10
10.00 km	49:55	5:00 /km	+8:36
15.00 km	1:16:37	5:06 /km	+6:20
16.09 km	1:22:01	5:06 /km	+6:25
21.10 km	1:48:21	5:08 /km	+8:17

Signals

+3.0%

Cardiac drift

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

135

Metres climbed

1183

Calories