Run · Friday · tempo · week 6 · started 17:09 · Harderwijk, Netherlands
2026-09-11
Good run — easy first 2km (effort 3), then pushed 3km near 5:30/km (effort 7, goal was 5:30), had real trouble settling back to easy after but got there, last km felt 2-3. Shins noticeable during the hard-to-easy transition but fully gone after — 0/10 even pressing. Hamstring only 1/10 on stretch, 0 walking/standing. Dynamic stretches (leg swings, walking lunges) before, full static stretch routine after.
7.69km
5:46pace /km
44:20moving · 44:23 elapsed
166/181
HR avg / max48elev m
—cadence
14.4max km/h
Route
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Best efforts
Top 3 all-time for this distance
- 5 km28:133rd fastest
Pace per km
Computed from GPS + time
KmPaceTimeHR
16:006:00150
25:595:59158
35:255:25168
45:315:31170
55:275:27175
65:535:53169
76:026:02169
0.69 km5:504:02169
Heart rate zones
% of HRmax 199 · avg 166 → Z4
Z1Recovery
0:150.6%
0–119 bpm
Z2Easy
0:220.8%
119–139 bpm
Z3Aerobic
10:3723.9%
139–159 bpm
Z4Threshold
32:3973.6%
159–179 bpm
Z5Max
0:301.1%
179–199 bpm
Notes & conditions
Conditions for this session
Weather
20°C humid / drizzle
Surface
asphalt (~70%), paved tiles (~30%)
Shoes
Nike Shield 26
Wanted faster
Notes & mid-run context
Good run — easy first 2km (effort 3), then pushed 3km near 5:30/km (effort 7, goal was 5:30), had real trouble settling back to easy after but got there, last km felt 2-3. Shins noticeable during the hard-to-easy transition but fully gone after — 0/10 even pressing. Hamstring only 1/10 on stretch, 0 walking/standing. Dynamic stretches (leg swings, walking lunges) before, full static stretch routine after.
Before
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After
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Started 17:09