Run

running · read as tempo

11.71 km

52:06 moving

4:27 /km average

4:22 /km corrected for the heat

168 avg bpm · max 177

80 training load

21 C, 58% humidity, 13 C dew point -- worth about 1.9%, so your corrected pace is what matters.

Running form

Over the running portion only

184spm

Cadence

±2 spread

1.22m

Stride length

233ms

Ground contact

6.8%

Vertical ratio

Bounce as a share of stride.

Second half against the first: cadence -0 spm, ground contact +1 ms. Pace went 4:25 /km to 4:25 /km, which moves cadence on its own.

Cadence averaged 184 spm, inside the 170-180 range most runners settle at.
Ground contact averaged 233 ms, the quick side of the ~250 ms usually quoted.
Vertical ratio 6.8%, 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 5 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

235 points

Kilometre splits

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

1 4:46 /km

2 4:46 /km

3 4:46 /km

4 4:24 /km

5 3:58 /km

6 3:58 /km

7 3:58 /km

8 3:59 /km

9 4:38 /km

10 4:46 /km

11 4:46 /km

12 4:46 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

Distance	Time	Pace	vs record
0.40 km	1:35	3:58 /km	+0:08
0.80 km	3:11	3:58 /km	+0:17
1.00 km	3:58	3:58 /km	+0:14
1.61 km	6:24	3:58 /km	+0:09
3.00 km	11:55	3:58 /km	+0:17
5.00 km	20:09	4:02 /km	+0:46
10.00 km	44:00	4:24 /km	+2:41

Signals

+4.9%

Cardiac drift

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

137

Metres climbed

573

Calories