Run · Sunday · long · week 6 · started 14:29 · Harderwijk, Netherlands
2026-09-13
First 5km effort 1-3, next 5km building 3-5 (briefly 5.5-6, capped by shade), last 2.5km effort 7-9 but deliberately capped at 5:00/km max even though I could have gone faster. Left ankle/right upper leg noticeable first 2km (likely yesterday's hike) then resolved. Noticed overstriding brought shins on during the fast section, but good form let me run fast shin-free. After: shins 1/10 left top on pressing, hamstring 1/10 on stretch, nothing standing/walking, ankle clean.
12.54km
5:56pace /km
1:14:17moving · 1:17:12 elapsed
167/182
HR avg / max94.4elev m
—cadence
14.6max km/h
Route
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Best efforts
Top 3 all-time for this distance
- 400 m2:023rd fastest
- 1 km5:083rd fastest
- 1 mile8:243rd fastest
- 10 km58:472nd fastest
Pace per km
Computed from GPS + time
KmPaceTimeHR
16:086:08151
26:116:11159
35:595:59160
46:056:05161
56:016:01164
66:106:10164
76:156:15167
86:016:01172
95:595:59174
106:086:08175
115:175:17178
125:165:16177
0.54 km5:112:47176
Heart rate zones
% of HRmax 199 · avg 167 → Z4
Z1Recovery
0:000%
0–119 bpm
Z2Easy
0:250.6%
119–139 bpm
Z3Aerobic
13:0217.6%
139–159 bpm
Z4Threshold
57:1977.3%
159–179 bpm
Z5Max
3:214.5%
179–199 bpm
Notes & conditions
Conditions for this session
Weather
19°C humid / drizzle
Surface
asphalt, some hills last 2.5km
Shoes
Nike Shield 26
Wanted faster
Notes & mid-run context
First 5km effort 1-3, next 5km building 3-5 (briefly 5.5-6, capped by shade), last 2.5km effort 7-9 but deliberately capped at 5:00/km max even though I could have gone faster. Left ankle/right upper leg noticeable first 2km (likely yesterday's hike) then resolved. Noticed overstriding brought shins on during the fast section, but good form let me run fast shin-free. After: shins 1/10 left top on pressing, hamstring 1/10 on stretch, nothing standing/walking, ankle clean.
Before
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After
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Started 14:29