Run · Tuesday · quality · week 7 · started 17:16 · Harderwijk, Netherlands
2026-09-15
Hard but satisfying — heat made the first 2km tough to keep easy, then intervals felt harder than planned and pacing was tricky (watched the watch a lot, bridges at 2.4/5.3km didn't help). Easy breaks between reps didn't feel very easy. Cooldown cut short since I was back at the start. Shins 0 even pressing, hamstring 2 on stretch, ankle 0.
8.05km
5:52pace /km
47:09moving · 47:10 elapsed
159/178
HR avg / max50elev m
172cadence
13.7max km/h
Route
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Best efforts
Top 3 all-time for this distance
- 5 km28:062nd fastest
Pace per km
Computed from GPS + time
KmPaceTimeHR
16:176:17135
26:126:12145
35:355:35161
45:465:46158
55:455:45163
65:335:33170
75:265:26171
86:146:14168
Heart rate zones
% of HRmax 199 · avg 159 → Z3
Z1Recovery
0:321.1%
0–119 bpm
Z2Easy
3:327.5%
119–139 bpm
Z3Aerobic
15:0732%
139–159 bpm
Z4Threshold
27:5959.3%
159–179 bpm
Z5Max
0:000%
179–199 bpm
Notes & conditions
Conditions for this session
Weather
24°C humid / cloudy
Surface
asphalt
Shoes
Nike Shield 26
Wanted faster
Notes & mid-run context
Hard but satisfying — heat made the first 2km tough to keep easy, then intervals felt harder than planned and pacing was tricky (watched the watch a lot, bridges at 2.4/5.3km didn't help). Easy breaks between reps didn't feel very easy. Cooldown cut short since I was back at the start. Shins 0 even pressing, hamstring 2 on stretch, ankle 0.
Before
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After
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Started 17:16