Afternoon Run

2024-05-11 · 14:53

8.37 km

1:03:37 moving · 7:36/km · 7:25/km GAP · 1:15:56 elapsed

145 bpm avg · 172 max · 90 m up · RE 66

Matched runs

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

2024-01-15

10.11 km · 6:05/km · 154 bpm · 71% route match

1:31 faster

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 +6.0% — heart rate drifted up for the same pace in the second half — that run cost more than it looked.

Splits

18:268:33 gap127♥-21m

26:536:58 gap153♥-10m

36:256:29 gap159♥-8m

48:177:49 gap141♥+13m

57:08150♥+0m

68:227:35 gap144♥+28m

77:23152♥-2m

87:577:45 gap132♥+1m

0.377:316:47 gap157♥+12m

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.

Hard0:000%

Threshold0:080%

Steady2:083%

Easy14:2422%

Recovery48:1274%

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	2:29	6:13	—
1/2 mile	5:06	6:20	—
1K	6:24	6:24	—
1 mile	10:16	6:23	—
2 mile	25:01	7:46	—
5K	41:19	8:16	—

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

Heart-rate zones

Z16:5211%

Z227:2743%

Z328:1744%

Z41:012%

Z50:000%

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