Run

running · read as long

19.91 km

1:36:16 moving

4:50 /km average

4:44 /km corrected for the heat

150 avg bpm · max 160

118 training load

22 C, 60% humidity, 14 C dew point -- worth about 2.3%, so your corrected pace is what matters.

Running form

Over the running portion only

182spm

Cadence

±0 spread

1.13m

Stride length

240ms

Ground contact

7.4%

Vertical ratio

Bounce as a share of stride.

Second half against the first: cadence +0 spm, ground contact +0 ms. Pace went 4:59 /km to 4:53 /km, which moves cadence on its own.

Cadence averaged 182 spm, inside the 170-180 range most runners settle at.
Ground contact averaged 240 ms, the quick side of the ~250 ms usually quoted.
Vertical ratio 7.4%, 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	-0.1%	75% sure
9.00 km	Rest Stood still long enough for heart rate to come down: a real break.	2:24	−35	+0.1%	80% sure
12.38 km	Crossing Short full stop with heart rate barely moving: a road crossing.	0:12	−3	+0.1%	75% sure
15.90 km	Exhaustion Late, heart rate still high while barely moving, and you never got the pace back: this was fatigue.	3:42	−0	+8.9%	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

315 points

Kilometre splits

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

1 4:57 /km

2 5:22 /km

3 4:57 /km

4 4:58 /km

5 4:57 /km

6 4:58 /km

7 4:57 /km

8 4:58 /km

9 4:57 /km

10 7:30 /km

11 4:57 /km

12 4:58 /km

13 5:17 /km

14 4:58 /km

15 4:55 /km

16 5:16 /km

17 6:22 /km

18 4:53 /km

19 4:53 /km

20 4:53 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

Distance	Time	Pace	vs record
0.40 km	1:47	4:28 /km	+0:20
0.80 km	3:35	4:29 /km	+0:41
1.00 km	4:29	4:29 /km	+0:45
1.61 km	7:31	4:40 /km	+1:16
3.00 km	14:24	4:48 /km	+2:46
5.00 km	24:39	4:56 /km	+5:16
10.00 km	51:22	5:08 /km	+10:03
15.00 km	1:17:10	5:09 /km	+6:54
16.09 km	1:24:07	5:14 /km	+8:30

Signals

+4.4%

Cardiac drift

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

118

Metres climbed

1059

Calories