Free run check
Are you actually getting fitter?
A faster run can just mean you pushed harder. The honest measure is your pace at the same heart rate. Two runs, 30 seconds, no sign-up.
Filled with an example. Replace the numbers with two of your own runs.
At the same heart rate (~150 bpm)
−27 sec/kmfaster
Aerobic efficiency +8.9%
You're genuinely getting fitter.
Your aerobic efficiency went up. At the same heart rate you run faster, that's real adaptation, not just more effort.
Heuristic from two runs. Course, weather, wind and daily form all affect the result. A trend across many runs is far more telling than a single comparison.
Don't feel like digging up your runs every time?
Loadcast does exactly this automatically from every Garmin run. Download the app, connect Garmin and get your analysis without typing anything. Plus the trend over months and, each morning, the call on what to train today, based on your recovery.
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