Afternoon Run

2026-09-19 · 17:08

5.22 km

29:52 moving · 5:44/km · 5:28/km GAP · 30:35 elapsed

150 bpm avg · 169 max · 84 m up · RE 52

Matched runs

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

2026-09-10

5.01 km · 6:07/km · 151 bpm · 91% route match

0:24 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 +10.8% — heart rate drifted up for the same pace in the second half — that run cost more than it looked.

Splits

15:405:16 gap142♥+0m

25:26141♥-20m

35:42151♥0m

45:455:40 gap154♥-3m

56:005:25 gap157♥+29m

0.226:065:17 gap158♥+8m

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.

Hard2:509%

Threshold2:027%

Steady15:0951%

Easy7:2325%

Recovery2:339%

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	2:07	5:18	—
1/2 mile	4:21	5:24	—
1K	5:29	5:29	—
1 mile	9:03	5:37	—
2 mile	18:29	5:45	—
5K	29:15	5:51	—

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

Heart-rate zones

Z11:054%

Z25:5320%

Z322:2375%

Z40:312%

Z50:000%

317 kcal · Fitbit Versa 3 · detail cached 2026-09-20