Evening Run

2023-05-09 · 18:21

5.09 km

30:54 moving · 6:04/km · 5:53/km GAP

164 bpm avg · 184 max · 78 m up · RE 75

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 +12.8% — heart rate drifted up for the same pace in the second half — that run cost more than it looked.

Splits

15:356:04 gap150♥-51m

26:165:47 gap156♥+24m

35:576:05 gap162♥-12m

45:585:30 gap173♥+21m

56:346:00 gap177♥+18m

0.096:226:05 gap183♥+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.

Hard0:090%

Threshold1:255%

Steady12:3240%

Easy11:5238%

Recovery4:5916%

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	2:09	5:23	—
1/2 mile	4:26	5:30	—
1K	5:33	5:33	—
1 mile	9:18	5:47	—
2 mile	19:01	5:54	—
5K	30:21	6:04	—

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

Heart-rate zones

Z10:251%

Z22:469%

Z313:2043%

Z413:3744%

Z50:462%

354 kcal · Fitbit · detail cached 2026-08-09