Run

running · read as tempo

11.59 km

49:03 moving

4:14 /km average

4:08 /km corrected for the heat

169 avg bpm · max 184

76 training load

Session · 8 reps, 300-800 m

All sessions

8 reps

3:43 /km average rep

5.95 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	800 m (850)	3:10	3:43 /km	162	3:50 / 800 m
2	800 m (800)	2:59	3:43 /km	165	3:50 / 800 m
3	800 m (800)	2:59	3:43 /km	167	3:50 / 800 m
4	800 m (800)	2:59	3:43 /km	169	3:50 / 800 m
5	800 m (800)	2:59	3:43 /km	172	3:50 / 800 m
6	800 m (800)	2:59	3:44 /km	174	3:50 / 800 m
7	800 m (800)	2:59	3:43 /km	177	3:50 / 800 m
8	300 m (300)	1:07	3:44 /km	179	—

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

22 C, 62% humidity, 14 C dew point -- worth about 2.5%, 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 -1 spm, ground contact +3 ms. Pace went 4:06 /km to 4:13 /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

232 points

Kilometre splits

Steady, with some variation.

1 3:51 /km

2 4:27 /km

3 4:20 /km

4 3:58 /km

5 4:34 /km

6 4:05 /km

7 4:12 /km

8 4:34 /km

9 3:51 /km

10 4:27 /km

11 4:20 /km

12 4:10 /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	3:43 /km	+0:02
0.80 km	2:59	3:43 /km	+0:05
1.00 km	3:51	3:51 /km	+0:06
1.61 km	6:50	4:15 /km	+0:36
3.00 km	12:38	4:13 /km	+1:00
5.00 km	21:10	4:14 /km	+1:47
10.00 km	42:20	4:14 /km	+1:01

Signals

+7.0%

Cardiac drift

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

179

Metres climbed

540

Calories