Morning Run

2024-06-01 · 10:37

11.67 km

1:15:46 moving · 6:30/km · 6:15/km GAP

159 bpm avg · 174 max · 122 m up · RE 142

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 +13.1% — heart rate drifted up for the same pace in the second half — that run cost more than it looked.

Splits

15:344:14 gap140♥+19m

25:454:22 gap163♥+39m

35:56164♥+1m

46:02162♥+3m

56:07163♥-1m

66:24165♥-2m

76:14166♥+0m

86:49162♥+1m

96:39163♥+2m

107:28158♥-1m

117:41151♥+2m

0.677:397:35 gap145♥+2m

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.

Hard0:301%

Threshold0:120%

Steady20:4527%

Easy34:2545%

Recovery19:5426%

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	2:10	5:25	—
1/2 mile	4:28	5:33	—
1K	5:33	5:33	—
1 mile	8:59	5:35	—
2 mile	18:32	5:45	—
5K	29:24	5:53	—
10K	1:02:59	6:18	—

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

Heart-rate zones

Z11:162%

Z210:1013%

Z354:5773%

Z49:2312%

Z50:000%

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