Run

running · read as race

9.05 km

38:09 moving

4:13 /km average

4:00 /km corrected for the heat

174 avg bpm · max 184

63 training load

Session · 6 x ~860 m

All sessions

6 reps

3:44 /km average rep

5.12 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	3:16	3:44 /km	162	3:39 / 750 m
2	800 m (850)	3:11	3:44 /km	166	3:39 / 750 m
3	800 m (850)	3:11	3:44 /km	169	3:39 / 750 m
4	800 m (850)	3:11	3:44 /km	172	3:39 / 750 m
5	800 m (850)	3:11	3:44 /km	175	3:39 / 750 m
6	800 m (850)	3:11	3:44 /km	178	—

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

24 C, 70% humidity, 18 C dew point -- worth about 5.3%, so your corrected pace is what matters.

Running form

Over the running portion only

187spm

Cadence

±4 spread

1.33m

Stride length

226ms

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 4:09 /km to 4:09 /km, which moves cadence on its own.

Cadence averaged 187 spm, inside the 170-180 range most runners settle at.
Ground contact averaged 226 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

362 points

Kilometre splits

Steady, with some variation.

1 3:52 /km

2 4:28 /km

3 4:21 /km

4 3:59 /km

5 4:35 /km

6 4:06 /km

7 4:14 /km

8 4:35 /km

9 3:52 /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	3:44 /km	+0:03
0.80 km	2:59	3:44 /km	+0:05
1.00 km	3:52	3:52 /km	+0:07
1.61 km	6:52	4:16 /km	+0:38
3.00 km	12:40	4:13 /km	+1:02
5.00 km	21:15	4:15 /km	+1:51

Signals

+5.1%

Cardiac drift

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

Metres climbed

420

Calories