Run

running · read as long

20.88 km

1:42:25 moving

4:54 /km average

4:44 /km corrected for the heat

150 avg bpm · max 160

125 training load

22 C, 78% humidity, 18 C dew point -- worth about 3.8%, so your corrected pace is what matters.

Running form

Over the running portion only

181spm

Cadence

±0 spread

1.12m

Stride length

241ms

Ground contact

7.5%

Vertical ratio

Bounce as a share of stride.

Second half against the first: cadence +0 spm, ground contact +0 ms. Pace went 5:03 /km to 4:58 /km, which moves cadence on its own.

Cadence averaged 181 spm, inside the 170-180 range most runners settle at.
Ground contact averaged 241 ms, the quick side of the ~250 ms usually quoted.
Vertical ratio 7.5%, 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
9.40 km	Rest Stood still long enough for heart rate to come down: a real break.	2:24	−35	+0.0%	80% sure
13.00 km	Crossing Short full stop with heart rate barely moving: a road crossing.	0:12	−3	+0.0%	75% sure
16.70 km	Exhaustion Late, heart rate still high while barely moving, and you never got the pace back: this was fatigue.	2:28	−0	+9.1%	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

258 points

Kilometre splits

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

1 5:02 /km

2 5:26 /km

3 5:02 /km

4 5:02 /km

5 5:02 /km

6 5:02 /km

7 5:02 /km

8 5:02 /km

9 5:02 /km

10 7:34 /km

11 5:02 /km

12 5:02 /km

13 5:02 /km

14 5:22 /km

15 5:02 /km

16 4:51 /km

17 6:09 /km

18 4:57 /km

19 4:57 /km

20 4:57 /km

21 4:57 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

Distance	Time	Pace	vs record
0.40 km	1:49	4:32 /km	+0:22
0.80 km	3:38	4:32 /km	+0:44
1.00 km	4:32	4:32 /km	+0:48
1.61 km	7:35	4:43 /km	+1:20
3.00 km	14:34	4:51 /km	+2:56
5.00 km	24:58	5:00 /km	+5:34
10.00 km	51:15	5:08 /km	+9:56
15.00 km	1:17:47	5:11 /km	+7:31
16.09 km	1:23:41	5:12 /km	+8:04

Signals

+2.9%

Cardiac drift

Well within aerobic range. This effort was sustainable.

132

Metres climbed

1127

Calories