Running · evening

June 3, 2026 · 17:32 · running

Route map for 🏃‍♂️ ⏰01:09:39 📏12.16km ⏱️5:44/km 🛫147m ❤️‍🔥154bpm 🧁1,023Kcal

Start and finish trimmed for privacy.

1:09:39Time
12.16kmDistance
5:44/kmPace
147mClimb
154bpmHeart rate
1,023kcalCalories
169bpmMax heart rate

Long slow run in Cromer on tired hips, with a super nice back detour the full length of the esplanade. Hoping to freshen up my legs now for a speedy 5km on Saturday morning.

Elevation -3 m to 57 m

Heart rate 75 bpm to 169 bpm

Power 36 W to 321 W

Time in zone — pace Threshold pace 3.41 m/s

13%43%31%11%

Z1 Recovery	0–2 m/s	8:50	13%
Z2 Endurance	2–3 m/s	29:08	43%
Z3 Tempo	3–3 m/s	20:50	31%
Z4 Threshold	3–3 m/s	7:19	11%
Z5 VO2max	3+ m/s	1:14	2%

Time in zone — heart rate LTHR 171 bpm

31%49%18%

Z1 Recovery	0–139 bpm	1:35	2%
Z2 Endurance	139–152 bpm	21:33	31%
Z3 Tempo	152–161 bpm	33:50	49%
Z4 Threshold	161–171 bpm	12:14	18%
Z5 VO2max	171+ bpm	—	0%

Best efforts

Fastest distances

400 m: 2:02
1 km: 5:13
5 km: 27:31
10 km: 56:36

Best sustained pace

20 min: 5:26/km
60 min: 5:39/km

Fastest ascents

100 m up: 47:40

Highest heart rate

20 min: 160bpm
60 min: 156bpm

Best power

1 min: 286W
5 min: 255W
20 min: 247W
60 min: 239W

🏃‍♂️ Running · evening