Evening Run

2026-08-07 · 18:58

3.87 km

18:42 moving · 4:50/km · 4:41/km GAP

162 bpm avg · 188 max · 44 m up · RE 56

Matched runs

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

2026-09-15

3.31 km · 5:02/km · 162 bpm · 81% route match

0:12 slower 2023-10-03

4.45 km · 5:17/km · 93% route match

0:27 slower 2021-08-16

2.88 km · 5:44/km · 75% route match

0:54 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 +21.9% — heart rate drifted up for the same pace in the second half — that run cost more than it looked.

Splits

14:464:18 gap138♥+23m

24:214:25 gap165♥-23m

35:034:59 gap172♥0m

0.875:145:08 gap173♥+3m

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.

Hard11:0559%

Threshold3:2318%

Steady3:3719%

Easy0:333%

Recovery0:071%

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	1:32	3:50	#3
1/2 mile	3:24	4:13	#3
1K	4:20	4:20	#3
1 mile	7:18	4:32	#3
2 mile	15:17	4:45	🏆 all-time

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

Heart-rate zones

Z10:504%

Z21:268%

Z32:5215%

Z413:2472%

Z50:101%

222 kcal · Fitbit Versa 3 · detail cached 2026-08-09