Run · Friday · easy · week 4 · started 20:27 · Harderwijk, Netherlands
2026-08-28
The run felt good and there was no shin, hamstring or ankle pain while running. I did 4x20 sec relaxed strides and returned to about 6:10/km afterward, although I drifted faster near the end. My shins were 2/10 only when pressing afterward; hamstring was 3/10 stretching, 1/10 standing and 0/10 walking.
7.86km
6:05pace /km
47:49moving · 47:52 elapsed
163/174
HR avg / max51elev m
—cadence
13.9max km/h
Route
Loading map…
Pace per km
Computed from GPS + time
KmPaceTimeHR
16:106:10150
26:066:06160
36:156:15162
45:595:59165
56:036:03167
66:126:12166
75:565:56167
0.86 km5:575:08167
Heart rate zones
% of HRmax 199 · avg 163 → Z4
Z1Recovery
0:000%
0–119 bpm
Z2Easy
0:240.8%
119–139 bpm
Z3Aerobic
10:1521.4%
139–159 bpm
Z4Threshold
37:1377.8%
159–179 bpm
Z5Max
0:000%
179–199 bpm
Notes & conditions
Conditions for this session
Weather
16°C humid / cloudy
Surface
mostly asphalt with a bridge and tunnel
Shoes
Reebok Floatride Energy 5
Wanted faster
Notes & mid-run context
The run felt good and there was no shin, hamstring or ankle pain while running. I did 4x20 sec relaxed strides and returned to about 6:10/km afterward, although I drifted faster near the end. My shins were 2/10 only when pressing afterward; hamstring was 3/10 stretching, 1/10 standing and 0/10 walking.
Before
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After
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Started 20:27