Run

running · read as tempo

12.20 km

54:01 moving

4:26 /km average

4:22 /km corrected for the heat

162 avg bpm · max 177

77 training load

20 C, 56% humidity, 11 C dew point -- worth about 1.4%, 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 4:24 /km to 4:24 /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

245 points

Kilometre splits

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

1 4:44 /km

2 4:44 /km

3 4:44 /km

4 4:29 /km

5 3:57 /km

6 3:57 /km

7 3:57 /km

8 3:57 /km

9 4:20 /km

10 4:44 /km

11 4:44 /km

12 4:44 /km

13 4:44 /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	3:57 /km	+0:08
0.80 km	3:10	3:57 /km	+0:15
1.00 km	3:57	3:57 /km	+0:12
1.61 km	6:21	3:57 /km	+0:07
3.00 km	11:51	3:57 /km	+0:13
5.00 km	19:52	3:58 /km	+0:29
10.00 km	43:35	4:21 /km	+2:16

Signals

+5.0%

Cardiac drift

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

176

Metres climbed

594

Calories