Run · Wednesday · shakeout · week 8 · started 15:51 · Harderwijk, Netherlands
2026-09-23
Good run, first 3km effort 1 then 1-2 the rest. The 4.6-5.4km uneven section was unwelcome, rest was asphalt. Wanted to go faster but held back on effort, felt a bit hot at 20°C but not an issue during. After: shins 0.5, hamstring 1 on stretch/0 walking, ankle clean.
5.53km
6:16pace /km
34:40moving · 34:41 elapsed
150/164
HR avg / max45.2elev m
176cadence
12.4max km/h
Route
Loading map…
Pace per km
Computed from GPS + time
KmPaceTimeHR
16:086:08141
26:116:11149
36:086:08154
46:116:11154
56:346:34151
0.53 km6:293:28149
Heart rate zones
% of HRmax 199 · avg 150 → Z3
Z1Recovery
0:120.6%
0–119 bpm
Z2Easy
2:076.1%
119–139 bpm
Z3Aerobic
31:3090.8%
139–159 bpm
Z4Threshold
0:522.5%
159–179 bpm
Z5Max
0:000%
179–199 bpm
Notes & conditions
Conditions for this session
Weather
21°C, cloudy
Surface
asphalt, ~1km uneven terrain 4.6-5.4km
Shoes
Nike Shield 26
Wanted faster
Notes & mid-run context
Good run, first 3km effort 1 then 1-2 the rest. The 4.6-5.4km uneven section was unwelcome, rest was asphalt. Wanted to go faster but held back on effort, felt a bit hot at 20°C but not an issue during. After: shins 0.5, hamstring 1 on stretch/0 walking, ankle clean.
Before
I biked 3km to it on an ebike. Warmup stretches+1.11km walk
After
I biked 3km to it on an ebike Cooldown stretches+1,63kM
Started 15:51