🏃♂️ Running · afternoon
· running
- ⏰1:02:47Time
- 📏11.96kmDistance
- ⏱️5:14/kmPace
- 🛫41mClimb
- ❤️🔥172bpmHeart rate
- 🧁1,091kcalCalories
- ❤️🔥194bpmMax heart rate
Edinburgh Canal: 400m Interval set inc wup/d and tempo blocks
Elevation 74 m to 102 mHeart rate 124 bpm to 194 bpm
Time in zone — pace Threshold pace 3.27 m/s26%28%12%32%
| Z1 Recovery | 0–2 m/s | 1:18 | 2% |
| Z2 Endurance | 2–2 m/s | 16:22 | 26% |
| Z3 Tempo | 2–3 m/s | 17:26 | 28% |
| Z4 Threshold | 3–3 m/s | 7:14 | 12% |
| Z5 VO2max | 3+ m/s | 19:58 | 32% |
Time in zone — heart rate LTHR 184 bpm22%34%23%17%
| Z1 Recovery | 0–149 bpm | 2:13 | 4% |
| Z2 Endurance | 149–164 bpm | 14:06 | 22% |
| Z3 Tempo | 164–173 bpm | 21:10 | 34% |
| Z4 Threshold | 173–184 bpm | 14:40 | 23% |
| Z5 VO2max | 184+ bpm | 10:44 | 17% |
Best efforts
Fastest distances
| 400m | 1:39 |
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| 1km | 4:31 |
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| 5km | 24:22 |
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| 10km | 51:01 |
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Best sustained pace
| 20min | 4:50 /km |
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| 60min | 5:12 /km |
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Highest heart rate
| 20min | 181 bpm |
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| 60min | 173 bpm |
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