Running · afternoon
· running
- 1:00:01Time
- 12.08kmDistance
- 4:58/kmPace
- 83mClimb
- 172bpmHeart rate
- 1,072kcalCalories
- 194bpmMax heart rate
Ascending Intervals 15WU/15Z3/10Z4/5Z5/15WD
| Z1 Recovery | 0–2 m/s | 6:59 | 12% |
| Z2 Endurance | 2–3 m/s | 14:06 | 23% |
| Z3 Tempo | 3–3 m/s | 20:34 | 34% |
| Z4 Threshold | 3–3 m/s | 10:40 | 18% |
| Z5 VO2max | 3+ m/s | 7:42 | 13% |
| Z1 Recovery | 0–140 bpm | 0:54 | 1% |
| Z2 Endurance | 140–154 bpm | 3:11 | 5% |
| Z3 Tempo | 154–163 bpm | 4:41 | 8% |
| Z4 Threshold | 163–173 bpm | 22:34 | 38% |
| Z5 VO2max | 173+ bpm | 28:41 | 48% |
Best efforts
Fastest distances
- 400 m
- 1:36
- 1 km
- 4:07
- 5 km
- 23:17
- 10 km
- 48:45
Best sustained pace
- 20 min
- 4:35/km
- 60 min
- 4:58/km
Highest heart rate
- 20 min
- 182bpm
- 60 min
- 172bpm
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