prry

Running · morning

February 27, 2014 · 09:38 · running

Route map for 🏃‍♂️ ⏰01:44:48 📏11.64km ⏱️9:00/km 🛫256m 🧁1,165Kcal

1:44:48Time
11.64kmDistance
9:00/kmPace
256mClimb
1,165kcalCalories

Pentland speedwork / hillwork with Karl

Elevation 254 m to 418 m

Time in zone — pace Threshold pace 3.2 m/s

55%16%11%11%

Z1 Recovery	0–2 m/s	52:14	55%
Z2 Endurance	2–2 m/s	15:21	16%
Z3 Tempo	2–3 m/s	10:15	11%
Z4 Threshold	3–3 m/s	10:48	11%
Z5 VO2max	3+ m/s	6:02	6%

Best efforts

Fastest distances

400 m: 1:51
1 km: 5:40
5 km: 43:22
10 km: 1:34:38

Best sustained pace

20 min: 6:13/km
60 min: 8:40/km

Fastest ascents

100 m up: 6:19
250 m up: 41:36

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