Evening Run

2024-01-09 · 20:03

6.90 km

39:14 moving · 5:41/km

159 bpm avg · 180 max · 55 m up · RE 74

Matched runs

1 other run on this route — the cleanest fitness signal you have, since the terrain is held constant.

2026-06-21

5.20 km · 5:51/km · 161 bpm · 71% route match

0:09 slower

Comparison is against this run. Green means that run was slower than this one — so green below an older date is progress.

Counting

This activity counts towards weekly volume, pace, the benchmarks and the plan. Exclude it if it isn't really a run — a drive recorded by accident, a football match, a bike ride mis-typed.

Pace & heart rate

pace heart rate

Decoupling +0.6% — heart rate held steady for the pace. Solid aerobic control.

Splits

16:045:44 gap143♥+14m

25:59158♥-10m

35:30161♥+0m

45:335:40 gap159♥-13m

55:325:28 gap163♥+4m

65:455:40 gap162♥+7m

0.905:23166♥-1m

Bar length is relative pace — longer is faster. Faded bar = partial kilometre.

Pace distribution

Time in each of your training bands, not generic zones — recomputed from your current benchmark, so it stays honest as fitness moves.

Hard3:229%

Threshold3:4710%

Steady21:2855%

Easy7:4820%

Recovery2:487%

Hard: rep / interval · Threshold: 5:03–5:15 · Steady: 5:32–6:02 · Easy: 6:12–6:52 · Recovery: slower than easy

Best efforts

Distance	Time	Pace	PR
400m	2:01	5:03	—
1/2 mile	4:16	5:18	—
1K	5:22	5:22	—
1 mile	8:44	5:26	—
2 mile	17:46	5:31	—
5K	27:41	5:32	—

Benchmark weeks read the 5K here automatically — no need to type your time into a note.

Heart-rate zones

Z11:023%

Z21:444%

Z333:0584%

Z43:239%

Z50:000%

444 kcal · Fitbit · detail cached 2026-08-09