Run315

Wednesday 19 Nov 2025, 07:30

Back to dashboard

running · read as race

Run

9.02 km
38:30 moving
4:16 /km average
175 avg bpm · max 184
64 training load

Session · 6 x ~860 m

All sessions

6 reps
3:47 /km average rep
5.12 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.

RepDistanceTime PaceHRRecovery
1 875 m 3:19 3:47 /km 162 3:42 / 750 m
2 800 m (850) 3:13 3:47 /km 166 3:42 / 750 m
3 800 m (850) 3:13 3:47 /km 169 3:42 / 750 m
4 800 m (850) 3:13 3:47 /km 172 3:42 / 750 m
5 800 m (850) 3:13 3:47 /km 175 3:42 / 750 m
6 800 m (850) 3:13 3:47 /km 178 —

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

4 C, 44% humidity, -7 C dew point -- good conditions, no correction worth making.

Running form

Over the running portion only

187spm
Cadence
±4 spread
1.31m
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 4:12 /km to 4:12 /km, which moves cadence on its own.

Where you ran

361 points

Kilometre splits

Steady, with some variation.

1 3:54 /km
2 4:32 /km
3 4:24 /km
4 4:02 /km
5 4:39 /km
6 4:09 /km
7 4:17 /km
8 4:39 /km
9 3:54 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

DistanceTimePacevs record
0.40 km 1:31 3:47 /km +0:04
0.80 km 3:02 3:47 /km +0:07
1.00 km 3:54 3:54 /km +0:10
1.61 km 6:57 4:19 /km +0:43
3.00 km 12:50 4:17 /km +1:12
5.00 km 21:31 4:18 /km +2:07

Signals

+5.2%
Cardiac drift
Some drift — warm conditions, or the top end of easy.
158
Metres climbed
424
Calories
, so the check has to wait for the parsed document. addEventListener('DOMContentLoaded', function () { try { var dm = ['standalone', 'minimal-ui', 'fullscreen', 'window-controls-overlay']; if (!document.getElementById('frozen-note') && (navigator.standalone || dm.some(function (m) { return matchMedia('(display-mode: ' + m + ')').matches; }))) { var pk = 'portal-installed', reg = JSON.parse(localStorage.getItem(pk) || '{}'); reg.Run315 = Date.now(); localStorage.setItem(pk, JSON.stringify(reg)); } } catch (e) { /* private mode - ignore */ } }); // Installable, and readable on the train. See templates/sw.js. if ('serviceWorker' in navigator) { addEventListener('load', function () { navigator.serviceWorker.register('/Run315/sw.js'); }); }
Static demo. A synthetic athlete, frozen to files — every page here is the real app rendering real analysis, but anything that writes (Garmin sync, adding a race, the coach review) is switched off, because a file server has nothing to write to. Source & how to run it for real.