Running Signals

running-signals

synced 2 days ago/ snapshot Aug 22, 2026, 3:16 PM UTC

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row::01 · Mar 17, 2026

10 km

Duration: 1:00:44
Avg pace: 6:06 /km
Avg HR: 153 bpm
Elev gain: 56 m
Avg cadence: 150 spm

Aerobic decoupling: +6.5%
Dist. economy: 1.045 m/beat
Elev. economy: 0.0091 m/beat
Prior 7 days: 49.9 km

row::02 · Mar 15, 2026

21.3 km

Duration: 2:08:02
Avg pace: 6:01 /km
Avg HR: 154 bpm
Elev gain: 309 m
Avg cadence: 150 spm

Aerobic decoupling: +11.7%
Dist. economy: 1.055 m/beat
Elev. economy: 0.0219 m/beat
Prior 7 days: 45.3 km

row::03 · Mar 12, 2026

9.2 km

Duration: 52:09
Avg pace: 5:40 /km
Avg HR: 154 bpm
Elev gain: 59 m
Avg cadence: 150 spm

Aerobic decoupling: +5.1%
Dist. economy: 1.132 m/beat
Elev. economy: 0.0107 m/beat
Prior 7 days: 58.4 km

row::04 · Mar 11, 2026

15.1 km

Duration: 1:27:35
Avg pace: 5:48 /km
Avg HR: 153 bpm
Elev gain: 186 m
Avg cadence: 150 spm

Aerobic decoupling: -0.9%
Dist. economy: 1.092 m/beat
Elev. economy: 0.0179 m/beat
Prior 7 days: 53.8 km

row::05 · Mar 10, 2026

4.3 km

Duration: 26:22
Avg pace: 6:04 /km
Avg HR: 142 bpm
Elev gain: 33 m
Avg cadence: 146 spm

Aerobic decoupling: Not eligible
Dist. economy: 1.097 m/beat
Elev. economy: 0.0139 m/beat
Prior 7 days: 49.5 km

Decoupling quality gates

FIT timers: 5 starts, 4 stops, 4 complete windows - needs matching start/stop windows that reconcile with the session

row::06 · Mar 8, 2026

16.7 km

Duration: 1:39:53
Avg pace: 6:00 /km
Avg HR: 153 bpm
Elev gain: 260 m
Avg cadence: 154 spm

Aerobic decoupling: +9.4%
Dist. economy: 1.059 m/beat
Elev. economy: 0.0204 m/beat
Prior 7 days: 41.3 km

row::07 · Mar 7, 2026

7.2 km

Duration: 47:40
Avg pace: 6:37 /km
Avg HR: 141 bpm
Elev gain: 49 m
Avg cadence: 148 spm

Aerobic decoupling: +5.5%
Dist. economy: 1.048 m/beat
Elev. economy: 0.0107 m/beat
Prior 7 days: 48.3 km

row::08 · Mar 6, 2026

15.1 km

Duration: 1:30:59
Avg pace: 6:03 /km
Avg HR: 158 bpm
Elev gain: 134 m
Avg cadence: 152 spm

Aerobic decoupling: +5.1%
Dist. economy: 1.030 m/beat
Elev. economy: 0.0133 m/beat
Prior 7 days: 38.8 km

row::09 · Mar 4, 2026

10.5 km

Duration: 1:07:51
Avg pace: 6:26 /km
Avg HR: 151 bpm
Elev gain: 66 m
Avg cadence: 148 spm

Aerobic decoupling: Not eligible
Dist. economy: 0.975 m/beat
Elev. economy: 0.0097 m/beat
Prior 7 days: 35.6 km

Decoupling quality gates

FIT timers: 10 starts, 9 stops, 9 complete windows - needs matching start/stop windows that reconcile with the session

row::10 · Mar 2, 2026

8.5 km

Duration: 59:21
Avg pace: 7:00 /km
Avg HR: 141 bpm
Elev gain: 51 m
Avg cadence: 148 spm

Aerobic decoupling: +1.5%
Dist. economy: 0.996 m/beat
Elev. economy: 0.0091 m/beat
Prior 7 days: 44.3 km

row::11 · Feb 28, 2026

14.2 km

Duration: 1:30:09
Avg pace: 6:21 /km
Avg HR: 151 bpm
Elev gain: 86 m
Avg cadence: 150 spm

Aerobic decoupling: +4%
Dist. economy: 1.033 m/beat
Elev. economy: 0.0093 m/beat
Prior 7 days: 40.5 km

row::12 · Feb 27, 2026

5.6 km

Duration: 34:41
Avg pace: 6:15 /km
Avg HR: 146 bpm
Elev gain: 37 m
Avg cadence: 148 spm

Aerobic decoupling: -0.6%
Dist. economy: 1.060 m/beat
Elev. economy: 0.0102 m/beat
Prior 7 days: 34.9 km

row::13 · Feb 25, 2026

7.3 km

Duration: 47:35
Avg pace: 6:30 /km
Avg HR: 142 bpm
Elev gain: 48 m
Avg cadence: 148 spm

Aerobic decoupling: +4.1%
Dist. economy: 1.039 m/beat
Elev. economy: 0.0097 m/beat
Prior 7 days: 35.6 km

row::14 · Feb 24, 2026

17.2 km

Duration: 1:47:47
Avg pace: 6:16 /km
Avg HR: 152 bpm
Elev gain: 102 m
Avg cadence: 150 spm

Aerobic decoupling: +3.7%
Dist. economy: 1.035 m/beat
Elev. economy: 0.0093 m/beat
Prior 7 days: 25.6 km

row::15 · Feb 22, 2026

10.4 km

Duration: 59:39
Avg pace: 5:44 /km
Avg HR: 170 bpm
Elev gain: 75 m
Avg cadence: 154 spm

Aerobic decoupling: +9.2%
Dist. economy: 0.900 m/beat
Elev. economy: 0.0108 m/beat
Prior 7 days: 24.6 km

row::16 · Feb 19, 2026

8 km

Duration: 45:30
Avg pace: 5:40 /km
Avg HR: 158 bpm
Elev gain: 35 m
Avg cadence: 152 spm

Aerobic decoupling: +15.1%
Dist. economy: 1.073 m/beat
Elev. economy: 0.0095 m/beat
Prior 7 days: 46.3 km

row::17 · Feb 17, 2026

7.2 km

Duration: 49:08
Avg pace: 6:51 /km
Avg HR: 140 bpm
Elev gain: 41 m
Avg cadence: 148 spm

Aerobic decoupling: +4.5%
Dist. economy: 1.035 m/beat
Elev. economy: 0.0132 m/beat
Prior 7 days: 48.1 km

row::18 · Feb 16, 2026

9.4 km

Duration: 1:03:01
Avg pace: 6:44 /km
Avg HR: 143 bpm
Elev gain: 54 m
Avg cadence: 146 spm

Aerobic decoupling: +4.6%
Dist. economy: 1.008 m/beat
Elev. economy: 0.0100 m/beat
Prior 7 days: 38.8 km

row::19 · Feb 14, 2026

16 km

Duration: 1:44:51
Avg pace: 6:33 /km
Avg HR: 149 bpm
Elev gain: 143 m
Avg cadence: 148 spm

Aerobic decoupling: +6.1%
Dist. economy: 1.008 m/beat
Elev. economy: 0.0132 m/beat
Prior 7 days: 36.9 km

row::20 · Feb 12, 2026

13.7 km

Duration: 1:30:23
Avg pace: 6:34 /km
Avg HR: 144 bpm
Elev gain: 91 m
Avg cadence: 150 spm

Aerobic decoupling: +2%
Dist. economy: 1.036 m/beat
Elev. economy: 0.0102 m/beat
Prior 7 days: 23.2 km

row::21 · Feb 11, 2026

9 km

Duration: 49:43
Avg pace: 5:31 /km
Avg HR: 170 bpm
Elev gain: 91 m
Avg cadence: 150 spm

Aerobic decoupling: +10.4%
Dist. economy: 1.056 m/beat
Elev. economy: 0.0137 m/beat
Prior 7 days: 14.2 km

row::22 · Feb 8, 2026

8.2 km

Duration: 44:00
Avg pace: 5:24 /km
Avg HR: 167 bpm
Elev gain: 90 m
Avg cadence: 150 spm

Aerobic decoupling: +6.4%
Dist. economy: 1.107 m/beat
Elev. economy: 0.0143 m/beat
Prior 7 days: 11.3 km

row::23 · Feb 7, 2026

6 km

Duration: 32:16
Avg pace: 5:22 /km
Avg HR: 165 bpm
Elev gain: 64 m
Avg cadence: 150 spm

Aerobic decoupling: +14.6%
Dist. economy: 1.092 m/beat
Elev. economy: 0.0141 m/beat
Prior 7 days: 16.7 km

row::24 · Feb 3, 2026

5.3 km

Duration: 28:06
Avg pace: 5:18 /km
Avg HR: 164 bpm
Elev gain: 37 m
Avg cadence: 150 spm

Aerobic decoupling: +13.2%
Dist. economy: 1.150 m/beat
Elev. economy: 0.0106 m/beat
Prior 7 days: 16.4 km

row::25 · Jan 31, 2026

11.4 km

Duration: 1:01:10
Avg pace: 5:23 /km
Avg HR: 174 bpm
Elev gain: 16 m
Avg cadence: 152 spm

Aerobic decoupling: +10.7%
Dist. economy: 1.059 m/beat
Elev. economy: 0.0054 m/beat
Prior 7 days: 5 km