KN
San Francisco Running
Thu, Jun 4, 2026, 3:10 PMGarmin Forerunner 265SASICS Superblast 2RPE 5
Distance
9.10km
Duration
37:55
Pace
4:10/km
Avg HR
157bpm
Max HR169bpmGAP4:09/kmGCT226msStride1.33mVert Ratio6.9%6,802steps↑7m582CalTE4.1/ 5.0Anaerobic TE0.0/ 5.0VO2 Max59.6
Heart Rate
Avg 157 bpmPace
Avg 4:10 /kmElevation
Cadence
ExcellentAvg 180 spm
Power
Avg 388 W
Ground Contact Time
ExcellentAvg 226 ms
Stride Length
Avg 1.33 m
Vertical Oscillation
Avg 9.2 cm
Vertical Ratio
ExcellentAvg 6.9 %
Heart Rate Zones
Zone 5VO2 Max• >174 bpm
0:000%
Zone 4Threshold• 164–174 bpm
13:4836%
Zone 3Tempo• 154–164 bpm
14:0237%
Zone 2Aerobic• 139–154 bpm
6:5218%
Zone 1Recovery• <139 bpm
3:118%
Total37m 53s
HR Recovery
1 min-22bpm
2 min-22bpm
3 min-22bpm
1-Min HR Drop Scale
Poor
0-11Fair
12-19Good
20-29Excellent
30-44Superior
45+
0-11Fair
12-19Good
20-29Excellent
30-44Superior
45+
Best Efforts
400m
1:33
1/2 Mile
3:12
1K
4:00
1500m
6:02
1 Mile
6:29
3000m
12:10
2 Miles
13:03
5K
20:22
Laps
Lap | Time | Cum. Time | Distance km | Avg Pace min/km | Avg GAP * min/km | Avg HR bpm | Max HR bpm | Ascent m | Descent m | Avg Power W | Avg W/kg | Max Power W | Max W/kg | Avg Cadence spm | Avg GCT ms | GCT Bal % | Avg Stride m | Vert. Osc. cm | Vert. Ratio % | Calories Cal | Device Temp °C | Best Pace min/km | Max Cadence spm | Moving Time | Moving Pace min/km | Step Loss | Step Loss % % |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 4:30 | 4:30 | 1.00 | 4:30 | 4:27 | 128 | 143 | 4 | 0 | 356 | 5.24 | 411 | 6.04 | 170 | 240 | -- | 1.27 | 9.5 | 7.4 | 58 | 26 | 4:16 | 180 | 4:30 | 4:30 | -- | -- |
| 2 | 4:22 | 8:52 | 1.00 | 4:22 | 4:23 | 145 | 151 | 0 | 1 | 366 | 5.38 | 394 | 5.79 | 178 | 232.6 | -- | 1.27 | 9.1 | 7.2 | 64 | 24 | 4:13 | 184 | 4:22 | 4:22 | -- | -- |
| 3 | 4:02 | 12:54 | 1.00 | 4:02 | 4:01 | 157 | 162 | 1 | 0 | 402 | 5.91 | 425 | 6.25 | 182 | 221.2 | -- | 1.36 | 9.2 | 6.7 | 62 | 22 | 3:55 | 186 | 4:02 | 4:02 | -- | -- |
| 4 | 4:03 | 16:57 | 1.00 | 4:03 | 4:04 | 161 | 163 | 1 | 1 | 396 | 5.82 | 419 | 6.16 | 180 | 223.3 | -- | 1.35 | 9.2 | 6.8 | 64 | 21 | 3:53 | 184 | 4:03 | 4:03 | -- | -- |
| 5 | 4:06 | 21:04 | 1.00 | 4:06 | 4:03 | 164 | 167 | 0 | 0 | 398 | 5.85 | 448 | 6.59 | 180 | 223.9 | -- | 1.36 | 9.3 | 6.8 | 65 | 20 | 3:52 | 184 | 4:06 | 4:06 | -- | -- |
| 6 | 4:04 | 25:08 | 1.00 | 4:04 | 4:07 | 163 | 165 | 0 | 2 | 388 | 5.71 | 403 | 5.93 | 180 | 222.9 | -- | 1.35 | 9.2 | 6.8 | 64 | 21 | 3:59 | 186 | 4:04 | 4:04 | -- | -- |
| 7 | 4:07 | 29:15 | 1.00 | 4:07 | 4:06 | 165 | 167 | 0 | 0 | 391 | 5.75 | 418 | 6.15 | 180 | 224.7 | -- | 1.34 | 9.2 | 6.9 | 66 | 22 | 4:02 | 184 | 4:07 | 4:07 | -- | -- |
| 8 | 4:08 | 33:23 | 1.00 | 4:08 | 4:08 | 166 | 168 | 0 | 0 | 388 | 5.71 | 405 | 5.96 | 180 | 224.4 | -- | 1.32 | 9.1 | 6.8 | 66 | 23 | 4:02 | 186 | 4:08 | 4:08 | -- | -- |
| 9 | 4:06 | 37:29 | 1.00 | 4:06 | 4:05 | 167 | 169 | 1 | 0 | 396 | 5.82 | 433 | 6.37 | 180 | 223.6 | -- | 1.34 | 9.1 | 6.8 | 66 | 23 | 3:50 | 186 | 4:06 | 4:06 | -- | -- |
| 10 | 0:26 | 37:55 | 0.10 | 4:17 | 4:02 | 168 | 169 | 0 | 0 | 400 | 5.88 | 417 | 6.13 | 178 | 224.4 | -- | 1.40 | 9.6 | 6.8 | 7 | 23 | 3:51 | 184 | 0:26 | 4:17 | -- | -- |
| All | 37:55 | 37:55 | 9.10 | 4:10 | 4:09 | 157 | 169 | 7 | 4 | 386 | 5.68 | 448 | 6.59 | 179 | 226 | -- | 1.33 | 9.2 | 6.9 | 582 | 22.5 | 3:50 | 186 | 37:55 | 4:10 | -- | -- |
* GAP is estimated using the Minetti et al. (2002) metabolic cost model based on elevation data. Values are approximate. Learn how we calculate GAP
