prry

Running · night

February 8, 2026 · 00:00 · running

Route map for 🏃‍♂️ ⏰01:03:26 📏11.25km ⏱️5:38/km 🛫113m ❤️‍🔥180bpm 🧁1189Kcal

Start and finish trimmed for privacy.

1:03:26Time
11.25kmDistance
5:38/kmPace
113mClimb
180bpmHeart rate
1189kcalCalories
210bpmMax heart rate

Felt undefuelled, so shortened my run to match last week. Felt much stronger over the hill, and ended up a good 6 minutes faster for similar RPE.

Me at the end of the run looking back across the canal at Barden Mill

Elevation 117 m to 213 m

Heart rate 157 bpm to 210 bpm

Power 28 W to 291 W

Time in zone — pace Threshold pace 3.14 m/s

21%25%36%16%

Z1 Recovery	0–2 m/s	1:38	3%
Z2 Endurance	2–2 m/s	12:47	21%
Z3 Tempo	2–2 m/s	15:13	25%
Z4 Threshold	2–3 m/s	22:14	36%
Z5 VO2max	3+ m/s	10:11	16%

Time in zone — heart rate LTHR 181 bpm

14%36%48%

Z1 Recovery	0–146 bpm	0:18	1%
Z2 Endurance	146–161 bpm	0:33	1%
Z3 Tempo	161–170 bpm	6:15	14%
Z4 Threshold	170–181 bpm	16:50	36%
Z5 VO2max	181+ bpm	22:17	48%

Best efforts

Fastest distances

400 m: 1:59
1 km: 5:11
5 km: 27:04
10 km: 56:18

Best sustained pace

20 min: 5:23/km
60 min: 5:38/km

Fastest ascents

100 m up: 31:50

Highest heart rate

20 min: 183bpm
60 min: 181bpm

Best power

1 min: 267W
5 min: 247W
20 min: 238W
60 min: 234W

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