Running

Did 10k in 42 minutes at lunchtime. Would be a bit quicker with fewer obstacles to dodge. It seems that I average 206 steps per minute (which, if I understand this correctly, is a running cadence of 103) no matter what distance I do. I suspect that trimming that back into the 90s would actually help me gain some speed.

I think this also relates back to the heel/fore/bare foot debate. My understanding is that bare/fore foot runners would say that heel striking encourages you to overextend your stride resulting in a slower cadence. Conversely if you have good bare/fore foot technique you will be placing your foot more underneath you as you run. This shorter stride length results in higher cadence. This guy reckons the average cadence is around 140-160 and that barefoot strikers should aim for nearer 180.

I'm not sure what use this information is since I don't usually think about cadence at all, but I do know that even as a forefoot striker (reasonably minimal footwear) my cadence is waay below the numbers above (although they could be wrong as I was trying to count in my head).