Sun 27 Sep 2026 · week 3
Long run 14 km
On Strava as “Afternoon Run”
69%
- Distance
- 8.15km
- Moving time
- 1:01:35
- Avg pace
- 7:34/km
- Climb
- 42m
Against the plan
Long run 14 km · 14 km asked at 7:55–8:25 /km
Distance58%
Pace84%
5.9 km short, 21 s/km quicker than the easy band — easy days are where the adaptation is banked, and spending it here costs you on Sunday.
The numbers
- Elapsed
- 1:03:16
- Relative effort
- 39
- Avg heart rate
- 125 bpm
- Max heart rate
- 144 bpm
- Shoes
- New Balance 1080v15
First half vs second half
First half
31:45
7:48 /km
Second half
31:31
7:45 /km
Difference
−0:13
faster
Pace
min / km · band is 7:55–8:25Heart rate
bpm · bands are your zonesElevation
metresDistance in kilometres along the bottom. Hover any chart to read them all at the same point. The green band is what long run 14 km was prescribed at.
Splits
longer bar = faster · line is target pace- 18:20
- 27:48
- 37:23
- 47:44
- 57:34
- 68:22
- 77:31
- 87:26
- 0.17:59
Time in heart-rate zones
- Z5 VO2 max0:00
- Z4 Threshold0:00
- Z3 Tempo0:00
- Z2 Endurance48:27
- Z1 Recovery14:49