🏃♂️ Running · afternoon
· running
- ⏰2:01:31Time
- 📏21.56kmDistance
- ⏱️5:38/kmPace
- 🛫65mClimb
- ❤️🔥182bpmHeart rate
- 🧁1,990kcalCalories
- ❤️🔥204bpmMax heart rate
Ratcheting Intervals - Loch Leven
Elevation 114 m to 139 mHeart rate 106 bpm to 204 bpm
Time in zone — pace Threshold pace 3.17 m/s32%33%14%17%
| Z1 Recovery | 0–2 m/s | 5:10 | 4% |
| Z2 Endurance | 2–2 m/s | 39:26 | 32% |
| Z3 Tempo | 2–3 m/s | 39:33 | 33% |
| Z4 Threshold | 3–3 m/s | 17:00 | 14% |
| Z5 VO2max | 3+ m/s | 20:23 | 17% |
Time in zone — heart rate LTHR 184 bpm53%38%
| Z1 Recovery | 0–149 bpm | 3:11 | 3% |
| Z2 Endurance | 149–164 bpm | 3:45 | 3% |
| Z3 Tempo | 164–173 bpm | 4:01 | 3% |
| Z4 Threshold | 173–184 bpm | 1:04:43 | 53% |
| Z5 VO2max | 184+ bpm | 46:57 | 38% |
Best efforts
Fastest distances
| 400m | 1:48 |
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| 1km | 4:36 |
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| 5km | 25:42 |
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| 10km | 52:25 |
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| HM | 2:00:35 |
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Best sustained pace
| 20min | 5:01 /km |
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| 60min | 5:20 /km |
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Highest heart rate
| 20min | 194 bpm |
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| 60min | 190 bpm |
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