Run

running · read as tempo

10.96 km

49:33 moving

4:31 /km average

4:24 /km corrected for the heat

166 avg bpm · max 177

74 training load

21 C, 79% humidity, 17 C dew point -- worth about 2.8%, so your corrected pace is what matters.

Running form

Over the running portion only

184spm

Cadence

±2 spread

1.20m

Stride length

234ms

Ground contact

6.9%

Vertical ratio

Bounce as a share of stride.

Second half against the first: cadence -0 spm, ground contact +1 ms. Pace went 4:29 /km to 4:29 /km, which moves cadence on its own.

Cadence averaged 184 spm, inside the 170-180 range most runners settle at.
Ground contact averaged 234 ms, the quick side of the ~250 ms usually quoted.
Vertical ratio 6.9%, 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 5 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

220 points

Kilometre splits

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

1 4:51 /km

2 4:51 /km

3 4:51 /km

4 4:17 /km

5 4:02 /km

6 4:02 /km

7 4:02 /km

8 4:19 /km

9 4:51 /km

10 4:51 /km

11 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	1:37	4:02 /km	+0:10
0.80 km	3:14	4:02 /km	+0:20
1.00 km	4:02	4:02 /km	+0:17
1.61 km	6:30	4:02 /km	+0:15
3.00 km	12:07	4:02 /km	+0:29
5.00 km	20:43	4:09 /km	+1:20
10.00 km	44:57	4:30 /km	+3:38

Signals

+5.1%

Cardiac drift

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

173

Metres climbed

545

Calories