Run · Sunday · long · week 4 · started 11:52 · Harderwijk, Netherlands
2026-08-30
The first 6 km felt more like easy jogging than running. I could sing or hum along comfortably from about 2.2 km onward and slowed down whenever breathing made singing difficult. After 6 km it felt moderately harder, and the final 2 km were harder because of headwind and heavier rain. I finished feeling controlled. Shins felt good afterward, with only 0.5/10 tenderness when pressing the front, no pain walking, no ankle symptoms, and only about 1.5/10 hamstring discomfort when stretching.
12.11km
6:16pace /km
1:15:57moving · 1:17:08 elapsed
158/177
HR avg / max97.2elev m
—cadence
14.5max km/h
Route
Loading map…
Pace per km
Computed from GPS + time
KmPaceTimeHR
16:366:36136
26:086:08153
36:086:08151
46:066:06156
56:136:13156
66:396:39156
76:306:30153
86:156:15161
95:595:59166
106:286:28165
116:126:12167
126:026:02171
Heart rate zones
% of HRmax 199 · avg 158 → Z3
Z1Recovery
0:511.1%
0–119 bpm
Z2Easy
1:532.5%
119–139 bpm
Z3Aerobic
40:2253.3%
139–159 bpm
Z4Threshold
32:4143.1%
159–179 bpm
Z5Max
0:000%
179–199 bpm
Notes & conditions
Conditions for this session
Weather
19°C humid / drizzle
Surface
asphalt
Shoes
Reebok Floatride Energy 5
Wanted faster
Notes & mid-run context
The first 6 km felt more like easy jogging than running. I could sing or hum along comfortably from about 2.2 km onward and slowed down whenever breathing made singing difficult. After 6 km it felt moderately harder, and the final 2 km were harder because of headwind and heavier rain. I finished feeling controlled. Shins felt good afterward, with only 0.5/10 tenderness when pressing the front, no pain walking, no ankle symptoms, and only about 1.5/10 hamstring discomfort when stretching.
Before
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After
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Started 11:52