Run

running · read as race

9.93 km

42:20 moving

4:16 /km average

4:10 /km corrected for the heat

173 avg bpm · max 184

69 training load

Session · 7 reps, 300-875 m

All sessions

7 reps

3:45 /km average rep

5.42 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	3:17	3:45 /km	162	3:40 / 750 m
2	800 m (850)	3:11	3:45 /km	165	3:40 / 750 m
3	800 m (850)	3:11	3:45 /km	168	3:40 / 750 m
4	800 m (850)	3:11	3:45 /km	171	3:40 / 750 m
5	800 m (850)	3:11	3:45 /km	174	3:40 / 750 m
6	800 m (850)	3:11	3:45 /km	176	3:40 / 750 m
7	300 m (300)	1:08	3:45 /km	179	—

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

21 C, 79% humidity, 17 C dew point -- worth about 2.4%, so your corrected pace is what matters.

Running form

Over the running portion only

186spm

Cadence

±4 spread

1.31m

Stride length

227ms

Ground contact

6.2%

Vertical ratio

Bounce as a share of stride.

Second half against the first: cadence -0 spm, ground contact +1 ms. Pace went 4:11 /km to 4:11 /km, which moves cadence on its own.

Cadence averaged 186 spm, inside the 170-180 range most runners settle at.
Ground contact averaged 227 ms, the quick side of the ~250 ms usually quoted.
Vertical ratio 6.2%, 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

398 points

Kilometre splits

Steady, with some variation.

1 3:52 /km

2 4:29 /km

3 4:22 /km

4 4:00 /km

5 4:36 /km

6 4:07 /km

7 4:14 /km

8 4:36 /km

9 3:52 /km

10 4:33 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

Distance	Time	Pace	vs record
0.40 km	1:30	3:45 /km	+0:03
0.80 km	3:00	3:45 /km	+0:06
1.00 km	3:52	3:52 /km	+0:07
1.61 km	6:53	4:17 /km	+0:39
3.00 km	12:43	4:14 /km	+1:05
5.00 km	21:19	4:16 /km	+1:55

Signals

+5.2%

Cardiac drift

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

Metres climbed

466

Calories