Kyoto 2027京都まで
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Wed 30 Sep 2026 · week 4

Easy + strides

On Strava as “Afternoon Run”

94%
Distance
6.68km
Moving time
52:45
Avg pace
7:54/km
Climb
36m
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
52:56
Relative effort
29
Avg heart rate
130 bpm
Max heart rate
143 bpm
Avg cadence
166 spm
Cadence range
121–178 spm
Shoes
New Balance Rebel v5

Cadence from Apple Health — Strava’s own stream has none for this run.

First half vs second half

First half
27:13
8:09 /km
Second half
25:43
7:42 /km
Difference
−1:29
faster

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
    8:38
  • 2
    7:55
  • 3
    7:52
  • 4
    7:43
  • 5
    7:36
  • 6
    7:37
  • 0.7
    8:10

Time in heart-rate zones

  • Z5 VO2 max
    0:00
  • Z4 Threshold
    0:00
  • Z3 Tempo
    0:00
  • Z2 Endurance
    45:46
  • Z1 Recovery
    7:07