Run

running · read as race

9.84 km

41:31 moving

4:13 /km average

4:03 /km corrected for the heat

174 avg bpm · max 184

68 training load

Session · 7 reps, 200-875 m

All sessions

7 reps

3:43 /km average rep

5.33 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	3:15	3:43 /km	162	3:38 / 750 m
2	800 m (850)	3:09	3:43 /km	165	3:38 / 750 m
3	800 m (850)	3:09	3:43 /km	168	3:38 / 750 m
4	800 m (850)	3:09	3:43 /km	171	3:38 / 750 m
5	800 m (850)	3:09	3:43 /km	174	3:38 / 750 m
6	800 m (850)	3:09	3:43 /km	176	3:38 / 750 m
7	200 m (200)	0:44	3:42 /km	179	—

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

23 C, 66% humidity, 16 C dew point -- worth about 4.0%, so your corrected pace is what matters.

Running form

Over the running portion only

187spm

Cadence

±4 spread

1.32m

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 4:09 /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 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

394 points

Kilometre splits

Steady, with some variation.

1 3:50 /km

2 4:26 /km

3 4:19 /km

4 3:57 /km

5 4:33 /km

6 4:04 /km

7 4:12 /km

8 4:33 /km

9 3:50 /km

10 4:35 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

Distance	Time	Pace	vs record
0.40 km	1:29	3:42 /km	+0:02
0.80 km	2:58	3:42 /km	+0:04
1.00 km	3:50	3:50 /km	+0:05
1.61 km	6:49	4:14 /km	+0:34
3.00 km	12:35	4:12 /km	+0:57
5.00 km	21:05	4:13 /km	+1:42

Signals

+5.2%

Cardiac drift

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

Metres climbed

457

Calories