Thu 1 Oct 2026 · week 4
Easy run
On Strava as “Afternoon Run”
91%
- Distance
- 7.02km
- Moving time
- 54:23
- Avg pace
- 7:45/km
- Climb
- 34m
Against the plan
Easy run · 7 km asked at 8:10–8:45 /km
Distance100%
Pace78%
25 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
- 55:08
- Relative effort
- 62
- Avg heart rate
- 139 bpm
- Max heart rate
- 150 bpm
- Avg cadence
- 159 spm
- Cadence range
- 127–169 spm
- Ground contact
- 264 ms
- Stride length
- 0.80 m
- Vertical oscillation
- 8.9 cm
- Shoes
- New Balance 1080v15
Running form from Apple Health — Strava’s own stream has none for this run.
First half vs second half
First half
27:31
7:51 /km
Second half
27:37
7:53 /km
Difference
+0:05
slower
Pace
min / km · band is 8:10–8:45Heart rate
bpm · bands are your zonesElevation
metresCadence
steps / min · dashed line is 170Ground contact time
ms · lower is lighter · shaded is the rangeDistance in kilometres along the bottom. Hover any chart to read them all at the same point. Cadence and ground contact are read off the Apple Health charts, one bar about every 37 seconds, so they are good to a step or two, not exact. The green band is what easy run was prescribed at.
Splits
longer bar = faster · line is target pace- 18:00
- 27:42
- 37:54
- 47:48
- 57:56
- 67:51
- 77:51
Time in heart-rate zones
- Z5 VO2 max0:00
- Z4 Threshold0:00
- Z3 Tempo10:39
- Z2 Endurance44:28
- Z1 Recovery0:00