Run

running · read as long

19.95 km

1:38:15 moving

4:56 /km average

149 avg bpm · max 160

119 training load

2 C, 46% humidity, -9 C dew point -- good conditions, no correction worth making.

Running form

Over the running portion only

181spm

Cadence

±0 spread

1.12m

Stride length

241ms

Ground contact

7.5%

Vertical ratio

Bounce as a share of stride.

Second half against the first: cadence +0 spm, ground contact +0 ms. Pace went 5:05 /km to 4:59 /km, which moves cadence on its own.

Cadence averaged 181 spm, inside the 170-180 range most runners settle at.
Ground contact averaged 241 ms, the quick side of the ~250 ms usually quoted.
Vertical ratio 7.5%, 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	+9.0%	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 5:03 /km

2 5:27 /km

3 5:03 /km

4 5:03 /km

5 5:03 /km

6 5:03 /km

7 5:03 /km

8 5:03 /km

9 5:03 /km

10 7:35 /km

11 5:03 /km

12 5:03 /km

13 5:23 /km

14 5:03 /km

15 5:02 /km

16 5:20 /km

17 6:27 /km

18 4:58 /km

19 4:58 /km

20 4:58 /km

Longer bar is faster. Last split may be partial.

Best efforts in this run

Distance	Time	Pace	vs record
0.40 km	1:49	4:34 /km	+0:22
0.80 km	3:39	4:34 /km	+0:45
1.00 km	4:35	4:35 /km	+0:50
1.61 km	7:40	4:46 /km	+1:25
3.00 km	14:42	4:54 /km	+3:04
5.00 km	25:08	5:02 /km	+5:45
10.00 km	52:18	5:14 /km	+10:59
15.00 km	1:18:36	5:14 /km	+8:20
16.09 km	1:25:37	5:19 /km	+10:00

Signals

+4.3%

Cardiac drift

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

Metres climbed

1081

Calories