Afternoon Run

2026-09-22 · 16:54

5.35 km

29:19 moving · 5:29/km · 5:08/km GAP

155 bpm avg · 169 max · 111 m up · RE 61

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 +8.8% — heart rate drifted up for the same pace in the second half — that run cost more than it looked.

Splits

15:255:01 gap139♥+5m

25:214:58 gap158♥+18m

35:315:06 gap156♥+11m

45:23160♥-6m

55:465:10 gap159♥-4m

0.345:28160♥-11m

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.

Hard5:4920%

Threshold4:0014%

Steady11:4440%

Easy5:5720%

Recovery1:456%

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	2:01	5:03	—
1/2 mile	4:13	5:14	—
1K	5:15	5:15	—
1 mile	8:33	5:19	—
2 mile	17:20	5:23	—
5K	27:26	5:29	—

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

Heart-rate zones

Z10:412%

Z22:148%

Z322:0175%

Z44:2315%

Z50:000%

316 kcal · Fitbit Versa 3 · detail cached 2026-09-23