🏃♂️ Running · afternoon
· running
- ⏰1:00:01Time
- 📏12.08kmDistance
- ⏱️4:58/kmPace
- 🛫83mClimb
- ❤️🔥172bpmHeart rate
- 🧁1,072kcalCalories
- ❤️🔥194bpmMax heart rate
Ascending Intervals 15WU/15Z3/10Z4/5Z5/15WD
Elevation 6 m to 64 mHeart rate 76 bpm to 194 bpm
Time in zone — pace Threshold pace 3.69 m/s12%23%34%18%13%
| Z1 Recovery | 0–2 m/s | 6:59 | 12% |
| Z2 Endurance | 2–3 m/s | 14:06 | 23% |
| Z3 Tempo | 3–3 m/s | 20:34 | 34% |
| Z4 Threshold | 3–3 m/s | 10:40 | 18% |
| Z5 VO2max | 3+ m/s | 7:42 | 13% |
Time in zone — heart rate LTHR 173 bpm8%38%48%
| Z1 Recovery | 0–140 bpm | 0:54 | 1% |
| Z2 Endurance | 140–154 bpm | 3:11 | 5% |
| Z3 Tempo | 154–163 bpm | 4:41 | 8% |
| Z4 Threshold | 163–173 bpm | 22:34 | 38% |
| Z5 VO2max | 173+ bpm | 28:41 | 48% |
Best efforts
Fastest distances
| 400m | 1:36 |
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| 1km | 4:07 |
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| 5km | 23:17 |
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| 10km | 48:45 |
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Best sustained pace
| 20min | 4:35 /km |
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| 60min | 4:58 /km |
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Highest heart rate
| 20min | 182 bpm |
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| 60min | 172 bpm |
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