Kyoto 2027京都まで
← Week 4All workouts
Wed 30 Sep 2026 · week 4

Easy + strides

On Strava as “Evening Run”

94%
Distance
1.25km
Moving time
10:05
Avg pace
8:02/km
Climb
5m
Open on Strava ↗

Against the plan

Easy + strides · 8.5 km asked at 8:10–8:45 /km

94%
Distance93%
Pace95%

15 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
10:45
Relative effort
9
Avg heart rate
135 bpm
Max heart rate
151 bpm
Shoes
New Balance Rebel v5

Pace

min / km · bands follow the session's blocks

Heart rate

bpm · bands are your zones

Elevation

metres

Distance in kilometres along the bottom. Hover any chart to read them all at the same point. The green bands are what each block of easy + strides was prescribed at, laid out at the planned distances.

Splits

longer bar = faster · line is target pace
  • 1
    8:19
  • 0.3
    9:30

Time in heart-rate zones

  • Z5 VO2 max
    0:00
  • Z4 Threshold
    0:00
  • Z3 Tempo
    1:25
  • Z2 Endurance
    9:19
  • Z1 Recovery
    0:00