prry

Running · afternoon

January 28, 2014 · 15:01 · running

Route map for 🏃‍♂️ ⏰00:37:55 📏7.22km ⏱️5:15/km 🛫40m ❤️‍🔥179bpm 🧁679Kcal

37:55Time
7.22kmDistance
5:15/kmPace
40mClimb
179bpmHeart rate
679kcalCalories
188bpmMax heart rate

Pre-swim canal run from WHEC - Steady

Elevation 71 m to 94 m

Heart rate 80 bpm to 188 bpm

Time in zone — pace Threshold pace 3.27 m/s

32%59%

Z1 Recovery	0–2 m/s	0:18	1%
Z2 Endurance	2–2 m/s	1:56	5%
Z3 Tempo	2–3 m/s	12:04	32%
Z4 Threshold	3–3 m/s	22:01	59%
Z5 VO2max	3+ m/s	1:17	3%

Time in zone — heart rate LTHR 174 bpm

12%84%

Z1 Recovery	0–141 bpm	0:37	2%
Z2 Endurance	141–155 bpm	0:14	1%
Z3 Tempo	155–163 bpm	0:37	2%
Z4 Threshold	163–174 bpm	4:44	12%
Z5 VO2max	174+ bpm	32:00	84%

Best efforts

Fastest distances

400 m: 2:01
1 km: 5:08
5 km: 26:03

Best sustained pace

20 min: 5:11/km

Highest heart rate

20 min: 183bpm

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