prry

Running · morning

September 12, 2013 · 11:04 · running

Route map for 🏃‍♂️ ⏰01:40:02 📏14.5km ⏱️6:54/km 🛫522m 🧁1,484Kcal

1:40:02Time
14.5kmDistance
6:54/kmPace
522mClimb
1,484kcalCalories

Pentland recce: Hare Hill, Black Hill and the next one...

Elevation 248 m to 509 m

Time in zone — pace Threshold pace 3.45 m/s

55%23%10%7%

Z1 Recovery	0–2 m/s	59:16	55%
Z2 Endurance	2–3 m/s	24:07	23%
Z3 Tempo	3–3 m/s	10:38	10%
Z4 Threshold	3–3 m/s	7:55	7%
Z5 VO2max	3+ m/s	5:02	5%

Best efforts

Fastest distances
400m	1:53
1km	4:48
5km	34:35
10km	1:23:42

Best sustained pace
20min	5:25 /km
60min	8:12 /km

Fastest ascents
100m	7:11
250m	37:01
500m	1:16:33

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