Run · Friday · easy · week 7 · started 17:23 · Harderwijk, Netherlands
2026-09-18
Run went fine, felt like effort 1-2 for the first 5km then 2-3 after — honestly bored the whole time and had to hold myself back from going harder. Bridge at 2.8km, tunnel at 5.6km. Shins 1 pressing, 0 walking/sitting. Hamstring 1 on stretch and waking up, 0 walking. No ankle issues.
7.12km
6:17pace /km
44:45time
149/162
HR avg / max54.6elev m
178cadence
12.4max km/h
Route
Loading map…
Pace per km
Computed from GPS + time
KmPaceTimeHR
16:186:18137
26:166:16143
36:156:15152
46:276:27146
56:236:23149
66:086:08155
76:136:13158
Heart rate zones
% of HRmax 199 · avg 149 → Z3
Z1Recovery
0:230.9%
0–119 bpm
Z2Easy
3:147.2%
119–139 bpm
Z3Aerobic
38:0185%
139–159 bpm
Z4Threshold
3:077%
159–179 bpm
Z5Max
0:000%
179–199 bpm
Notes & conditions
Conditions for this session
Weather
17°C, cloudy
Surface
asphalt
Shoes
Nike Shield 26
Wanted faster
Notes & mid-run context
Run went fine, felt like effort 1-2 for the first 5km then 2-3 after — honestly bored the whole time and had to hold myself back from going harder. Bridge at 2.8km, tunnel at 5.6km. Shins 1 pressing, 0 walking/sitting. Hamstring 1 on stretch and waking up, 0 walking. No ankle issues.
Before
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After
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Started 17:23