prry

Running · morning

October 1, 2013 · 08:34 · running

Route map for 🏃‍♂️ ⏰01:06:00 📏12.08km ⏱️5:27/km 🛫133m 🧁1,155Kcal

1:06:00Time
12.08kmDistance
5:27/kmPace
133mClimb
1,155kcalCalories

5 sets 3 x 1min hill reps inc wu/d/rec Blairadam Forest

Elevation 159 m to 224 m

Time in zone — pace Threshold pace 3.49 m/s

17%44%21%10%7%

Z1 Recovery	0–2 m/s	11:37	17%
Z2 Endurance	2–3 m/s	29:17	44%
Z3 Tempo	3–3 m/s	14:08	21%
Z4 Threshold	3–3 m/s	6:38	10%
Z5 VO2max	3+ m/s	4:45	7%

Best efforts

Fastest distances

400 m: 1:53
1 km: 5:03
5 km: 26:35
10 km: 55:59

Best sustained pace

20 min: 5:16/km
60 min: 5:36/km

Fastest ascents

100 m up: 7:54
250 m up: 30:39
500 m up: 1:05:52

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