Gentle progression easy

Aerobic control

Time~38m

Distance6.0 km

DifficultyModerate

Route: Terrain doesn't matter, effort does. On a hilly route your raw pace will look slow — that is correct, not a bad day.

Calibrated by your 5K best effort (23:55 on 08-27, measured by Strava): easy 6:12–6:52 · long 6:02–6:37 /km — trust these over the printed bands.

Ground you knowwithin reach of 6.0 km

steepest descent −10 m in km 3 · run once · best 5:59/km

steepest descent −6 m in km 5 · run once · best 5:46/km

steepest descent −16 m in km 3 · run once · best 6:48/km

steepest descent −6 m in km 5 · run once · best 5:45/km

14 km easy6:10–6:45 /km

21 km steady5:55–6:05 /km

31 km easy cool-down6:15–6:50 /km