Run · Sunday · long · week 7 · started 11:57 · Harderwijk, Netherlands
2026-09-20
Run went good but wind caused some pacing trouble. Ran by effort: 1-2 for the first 5km, 3-4 through most of the rest, then 7-9 for the last 1.5km. Short uneven terrain section from 8.5-8.8km. After: shins 0, hamstring 1 on stretch/0 walking, ankle 0. Biked 5km on e-bike to the start, plus warmup/cooldown stretches and a 1km walk before and after.
9.6km
5:58pace /km
57:18moving · 57:19 elapsed
157/177
HR avg / max63.4elev m
180cadence
13.5max km/h
Route
Loading map…
Pace per km
Computed from GPS + time
KmPaceTimeHR
16:136:13137
26:036:03154
36:036:03153
46:056:05157
56:066:06157
65:595:59158
76:016:01160
86:036:03162
95:245:24171
0.60 km5:363:21176
Heart rate zones
% of HRmax 199 · avg 157 → Z3
Z1Recovery
0:190.6%
0–119 bpm
Z2Easy
2:143.9%
119–139 bpm
Z3Aerobic
33:3858.7%
139–159 bpm
Z4Threshold
21:0836.9%
159–179 bpm
Z5Max
0:000%
179–199 bpm
Notes & conditions
Conditions for this session
Weather
18°C, cloudy
Surface
mostly asphalt/paved tiles, brief uneven stretch 8.5-8.8km
Shoes
Nike Shield 26
Wanted faster
Notes & mid-run context
Run went good but wind caused some pacing trouble. Ran by effort: 1-2 for the first 5km, 3-4 through most of the rest, then 7-9 for the last 1.5km. Short uneven terrain section from 8.5-8.8km. After: shins 0, hamstring 1 on stretch/0 walking, ankle 0. Biked 5km on e-bike to the start, plus warmup/cooldown stretches and a 1km walk before and after.
Before
—
After
—
Started 11:57