Evening Run

2024-01-23 · 20:55

7.15 km

43:11 moving · 6:02/km · 5:52/km GAP

159 bpm avg · 169 max · 61 m up · RE 80

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 +6.7% — heart rate drifted up for the same pace in the second half — that run cost more than it looked.

Splits

16:02148♥+0m

25:57162♥+0m

35:37163♥-2m

45:505:44 gap162♥+2m

56:015:47 gap161♥+10m

67:306:23 gap157♥+29m

75:255:38 gap161♥-38m

0.155:23166♥-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.

Hard1:334%

Threshold1:374%

Steady22:5453%

Easy12:1628%

Recovery4:5111%

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	4:14	5:16	—
1K	5:23	5:23	—
1 mile	8:50	5:29	—
2 mile	18:42	5:49	—
5K	29:29	5:54	—

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

Heart-rate zones

Z10:321%

Z23:047%

Z338:2689%

Z41:093%

Z50:000%

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