Run

running · read as easy

17.89 km

1:29:10 moving

4:59 /km average

4:44 /km corrected for the heat

147 avg bpm · max 160

105 training load

24 C, 71% humidity, 18 C dew point -- worth about 5.5%, so your corrected pace is what matters.

Running form

Over the running portion only

181spm

Cadence

±0 spread

1.10m

Stride length

242ms

Ground contact

7.6%

Vertical ratio

Bounce as a share of stride.

Second half against the first: cadence +0 spm, ground contact +0 ms. Pace went 5:08 /km to 5:03 /km, which moves cadence on its own.

Cadence averaged 181 spm, inside the 170-180 range most runners settle at.
Ground contact averaged 242 ms, the quick side of the ~250 ms usually quoted.
Vertical ratio 7.6%, 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

6:34 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	+0.0%	75% sure
8.10 km	Rest Stood still long enough for heart rate to come down: a real break.	2:24	−35	+0.1%	80% sure
11.10 km	Crossing Short full stop with heart rate barely moving: a road crossing.	0:12	−3	-0.1%	75% sure
14.25 km	Exhaustion Late, heart rate still high while barely moving, and you never got the pace back: this was fatigue.	3:42	−0	+9.0%	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

288 points

Kilometre splits

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

1 5:07 /km

2 5:31 /km

3 5:07 /km

4 5:07 /km

5 5:07 /km

6 5:07 /km

7 5:07 /km

8 5:07 /km

9 7:39 /km

10 5:07 /km

11 5:07 /km

12 5:27 /km

13 5:07 /km

14 4:49 /km

15 7:07 /km

16 5:02 /km

17 5:02 /km

18 5:02 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

Distance	Time	Pace	vs record
0.40 km	1:51	4:37 /km	+0:24
0.80 km	3:42	4:37 /km	+0:47
1.00 km	4:41	4:41 /km	+0:57
1.61 km	7:48	4:51 /km	+1:34
3.00 km	14:55	4:58 /km	+3:17
5.00 km	25:28	5:06 /km	+6:05
10.00 km	53:34	5:21 /km	+12:15
15.00 km	1:21:02	5:24 /km	+10:46
16.09 km	1:26:37	5:23 /km	+11:01

Signals

+4.4%

Cardiac drift

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

Metres climbed

981

Calories