Run

running · read as race

10.26 km

42:41 moving

4:09 /km average

4:07 /km corrected for the heat

175 avg bpm · max 184

71 training load

Session · 7 reps, 600-800 m

All sessions

7 reps

3:40 /km average rep

5.45 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	800 m (850)	3:07	3:40 /km	162	3:47 / 800 m
2	800 m (800)	2:56	3:40 /km	165	3:47 / 800 m
3	800 m (800)	2:56	3:40 /km	168	3:47 / 800 m
4	800 m (800)	2:56	3:41 /km	170	3:47 / 800 m
5	800 m (800)	2:56	3:40 /km	173	3:47 / 800 m
6	800 m (800)	2:56	3:40 /km	176	3:47 / 800 m
7	600 m (600)	2:12	3:41 /km	178	—

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

18 C, 80% humidity, 14 C dew point -- worth about 0.9%, so your corrected pace is what matters.

Running form

Over the running portion only

187spm

Cadence

±4 spread

1.34m

Stride length

225ms

Ground contact

6.1%

Vertical ratio

Bounce as a share of stride.

Second half against the first: cadence -0 spm, ground contact +1 ms. Pace went 4:05 /km to 4:05 /km, which moves cadence on its own.

Cadence averaged 187 spm, inside the 170-180 range most runners settle at.
Ground contact averaged 225 ms, the quick side of the ~250 ms usually quoted.
Vertical ratio 6.1%, 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

206 points

Kilometre splits

Steady, with some variation.

1 3:48 /km

2 4:24 /km

3 4:16 /km

4 3:55 /km

5 4:31 /km

6 4:02 /km

7 4:09 /km

8 4:31 /km

9 3:48 /km

10 4:24 /km

11 3:40 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

Distance	Time	Pace	vs record
0.40 km	1:28	3:40 /km	+0:01
0.80 km	2:56	3:40 /km	+0:02
1.00 km	3:48	3:48 /km	+0:03
1.61 km	6:45	4:12 /km	+0:30
3.00 km	12:27	4:09 /km	+0:49
5.00 km	20:53	4:11 /km	+1:29
10.00 km	41:46	4:11 /km	+0:27

Signals

+5.2%

Cardiac drift

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

137

Metres climbed

469

Calories