prry

🏃‍♂️ ⏰00:52:46 📏9.55km ⏱️5:31/km 🛫172m ❤️‍🔥161bpm 🧁852Kcal

June 8, 2026 · 18:30 · running

Route map for 🏃‍♂️ ⏰00:52:46 📏9.55km ⏱️5:31/km 🛫172m ❤️‍🔥161bpm 🧁852Kcal

Distance: 9.56 km
Time: 53:07
Pace: 5:33 /km
Avg HR: 161 bpm
Max HR: 178 bpm
Calories: 852

Evening club run in the sun with TAC on the Langroyd Long route, held on to the end of the faster group, helping to put a tough day to bed.

Elevation 157 m to 206 m

Heart rate 68 bpm to 178 bpm

Power 104 W to 341 W

Time in zone — pace Threshold pace 3.41 m/s

14%30%28%18%9%

Z1 Recovery	0–2 m/s	7:26	14%
Z2 Endurance	2–3 m/s	15:36	30%
Z3 Tempo	3–3 m/s	14:19	28%
Z4 Threshold	3–3 m/s	9:18	18%
Z5 VO2max	3+ m/s	4:46	9%

Time in zone — heart rate LTHR 171 bpm

11%19%60%

Z1 Recovery	0–139 bpm	2:08	4%
Z2 Endurance	139–152 bpm	5:39	11%
Z3 Tempo	152–161 bpm	10:12	19%
Z4 Threshold	161–171 bpm	31:20	60%
Z5 VO2max	171+ bpm	3:15	6%

Best efforts

Fastest distances
400m	1:53
1km	4:50
5km	26:33

Best sustained pace
20min	5:17 /km

Fastest ascents
100m	25:00

Highest heart rate
20min	164 bpm

Best power
1min	307 W
5min	275 W
20min	258 W

Leave a reply

Have your own site? Link to this page and send a webmention — it'll appear here. Otherwise, use the form.