Evening Run

2024-01-15 · 20:47

10.11 km

1:01:30 moving · 6:05/km · 5:58/km GAP · 1:02:30 elapsed

154 bpm avg · 177 max · 99 m up · RE 98

Matched runs

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

2024-05-11

8.37 km · 7:36/km · 145 bpm · 71% route match

1:31 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 +4.4% — heart rate held steady for the pace. Solid aerobic control.

Splits

16:026:15 gap133♥-23m

25:57151♥-4m

36:05155♥-6m

46:226:15 gap151♥+5m

56:135:58 gap152♥+12m

66:536:19 gap156♥+23m

76:266:22 gap155♥+2m

86:066:13 gap159♥-16m

95:16165♥+1m

105:375:08 gap163♥+19m

0.114:52164♥-7m

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.

Hard0:592%

Threshold3:145%

Steady21:3935%

Easy26:4743%

Recovery9:0115%

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	2:02	5:05	—
1/2 mile	4:10	5:11	—
1K	5:15	5:15	—
1 mile	8:37	5:21	—
2 mile	18:17	5:41	—
5K	30:06	6:01	—
10K	1:01:29	6:09	#2

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

Heart-rate zones

Z10:501%

Z215:0825%

Z342:1969%

Z43:135%

Z50:000%

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