Lunch Run

2026-09-04 · 11:43

5.07 km

24:55 moving · 4:55/km · 4:48/km GAP

162 bpm avg · 180 max · 49 m up · RE 70

Matched runs

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

2026-09-09

5.72 km · 6:16/km · 150 bpm · 85% route match

1:21 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 +7.3% — heart rate drifted up for the same pace in the second half — that run cost more than it looked.

Splits

14:474:37 gap151♥0m

24:544:46 gap161♥+6m

34:50160♥-8m

44:53166♥-3m

55:044:51 gap170♥+11m

0.076:025:16 gap180♥+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.

Hard15:3863%

Threshold6:1025%

Steady2:209%

Easy0:121%

Recovery0:352%

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	1:49	4:33	—
1/2 mile	3:50	4:46	—
1K	4:47	4:47	—
1 mile	7:45	4:49	—
2 mile	15:36	4:51	—
5K	24:29	4:54	#2

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

Heart-rate zones

Z10:101%

Z21:135%

Z312:1949%

Z410:2642%

Z50:473%

295 kcal · Fitbit Versa 3 · detail cached 2026-09-04