Afternoon Run

2026-09-15 · 16:51

3.31 km

16:39 moving · 5:02/km · 4:52/km GAP

162 bpm avg · 171 max · 42 m up · RE 46

Matched runs

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

2026-08-07

3.87 km · 4:50/km · 162 bpm · 81% route match

0:12 faster 2023-10-03

4.45 km · 5:17/km · 84% route match

0:15 slower 2021-08-16

2.88 km · 5:44/km · 79% route match

0:42 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 +8.4% — heart rate drifted up for the same pace in the second half — that run cost more than it looked.

Splits

14:564:50 gap158♥+6m

24:52164♥-9m

35:134:42 gap163♥+21m

0.315:20163♥-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.

Hard8:1649%

Threshold2:3716%

Steady4:3527%

Easy0:343%

Recovery0:444%

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	1:51	4:38	—
1/2 mile	3:48	4:43	—
1K	4:43	4:43	—
1 mile	7:44	4:48	—
2 mile	16:11	5:02	—

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

Heart-rate zones

Z10:000%

Z20:242%

Z37:0643%

Z49:0955%

Z50:000%

192 kcal · Fitbit Versa 3 · detail cached 2026-09-17