KN
San Francisco Running
Tue, Jun 9, 2026, 3:00 PMGarmin Forerunner 265SASICS Superblast 2RPE 4
Distance
8.74km
Duration
36:52
Pace
4:13/km
Avg HR
157bpm
Max HR172bpmGAP4:12/kmGCT229msStride1.32mVert Ratio7.0%6,612steps↑7m561CalTE4.1/ 5.0Anaerobic TE0.0/ 5.0VO2 Max59.8
Heart Rate
Avg 157 bpmPace
Avg 4:13 /kmElevation
Cadence
ExcellentAvg 180 spm
Power
Avg 377 W
Ground Contact Time
ExcellentAvg 229 ms
Stride Length
Avg 1.31 m
Vertical Oscillation
Avg 9.2 cm
Vertical Ratio
ExcellentAvg 7.0 %
Heart Rate Zones
Zone 5VO2 Max• >174 bpm
0:000%
Zone 4Threshold• 164–174 bpm
16:5246%
Zone 3Tempo• 154–164 bpm
8:2323%
Zone 2Aerobic• 139–154 bpm
5:2915%
Zone 1Recovery• <139 bpm
6:0617%
Total36m 50s
HR Recovery
1 min-1bpm
2 min-33bpm
3 min-58bpm
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
1:35
1/2 Mile
3:14
1K
4:01
1500m
6:03
1 Mile
6:30
3000m
12:13
2 Miles
13:06
5K
20:25
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 | 4:43 | 4:43 | 1.00 | 4:43 | 4:41 | 127 | 139 | 1 | 0 | 334 | 4.93 | 383 | 5.66 | 170 | 244.9 | -- | 1.22 | 9.3 | 7.6 | 60 | 26 | 4:23 | 178 | 4:43 | 4:43 | -- | -- |
| 2 | 4:33 | 9:16 | 1.00 | 4:33 | 4:32 | 141 | 146 | 1 | 0 | 353 | 5.21 | 386 | 5.70 | 176 | 239.4 | -- | 1.23 | 9.2 | 7.4 | 64 | 24 | 4:21 | 180 | 4:33 | 4:33 | -- | -- |
| 3 | 4:08 | 13:24 | 1.00 | 4:08 | 4:08 | 154 | 158 | 0 | 1 | 391 | 5.78 | 411 | 6.07 | 180 | 225.7 | -- | 1.34 | 9.2 | 6.9 | 62 | 23 | 4:01 | 184 | 4:08 | 4:08 | -- | -- |
| 4 | 4:03 | 17:27 | 1.00 | 4:03 | 4:03 | 161 | 163 | 1 | 0 | 396 | 5.85 | 418 | 6.17 | 182 | 222.2 | -- | 1.35 | 9.1 | 6.8 | 63 | 21 | 3:55 | 186 | 4:03 | 4:03 | -- | -- |
| 5 | 4:05 | 21:32 | 1.00 | 4:05 | 4:03 | 165 | 167 | 1 | 1 | 389 | 5.75 | 441 | 6.51 | 180 | 223.3 | -- | 1.36 | 9.2 | 6.8 | 65 | 21 | 3:46 | 186 | 4:05 | 4:05 | -- | -- |
| 6 | 4:06 | 25:38 | 1.00 | 4:06 | 4:06 | 166 | 168 | 0 | 0 | 380 | 5.61 | 405 | 5.98 | 180 | 223.8 | -- | 1.34 | 9.2 | 6.8 | 65 | 22 | 3:54 | 186 | 4:06 | 4:06 | -- | -- |
| 7 | 4:05 | 29:43 | 1.00 | 4:05 | 4:05 | 168 | 170 | 0 | 0 | 382 | 5.64 | 409 | 6.04 | 180 | 223.6 | -- | 1.35 | 9.2 | 6.8 | 66 | 23 | 3:51 | 186 | 4:05 | 4:05 | -- | -- |
| 8 | 4:08 | 33:51 | 1.00 | 4:08 | 4:07 | 169 | 172 | 1 | 2 | 382 | 5.64 | 408 | 6.03 | 180 | 225.1 | -- | 1.34 | 9.2 | 6.9 | 67 | 24 | 3:57 | 186 | 4:08 | 4:08 | -- | -- |
| 9 | 3:01 | 36:52 | 0.74 | 4:04 | 4:05 | 171 | 172 | 1 | 0 | 389 | 5.75 | 432 | 6.38 | 180 | 224 | -- | 1.34 | 9.2 | 6.8 | 49 | 25 | 3:51 | 186 | 3:01 | 4:04 | -- | -- |
| All | 36:52 | 36:52 | 8.74 | 4:13 | 4:12 | 157 | 172 | 6 | 4 | 376 | 5.55 | 441 | 6.51 | 178 | 229 | -- | 1.32 | 9.2 | 7.0 | 561 | 23.2 | 3:46 | 186 | 36:52 | 4:13 | -- | -- |
* GAP is estimated using the Minetti et al. (2002) metabolic cost model based on elevation data. Values are approximate. Learn how we calculate GAP
