Tue 6 Oct 2026 · week 5
Steady intervals
On Strava as “Evening Run”
96%
- Distance
- 9.51km
- Moving time
- 1:13:42
- Avg pace
- 7:45/km
- Climb
- 8m
Against the plan
Steady intervals · 9.5 km asked at 8:10–8:45 easy · 7:40–7:55 reps /km
Distance100%
Pace89%
The reps 14 s/km quicker than target, the easy running around them 18 s/km quicker than the easy band — the reps only count as quality if the running around them is easy.
The numbers
- Elapsed
- 1:13:46
- Relative effort
- 61
- Avg heart rate
- 134 bpm
- Max heart rate
- 142 bpm
- Avg cadence
- 163 spm
- Cadence range
- 150–173 spm
- Ground contact
- 255 ms
- Stride length
- 0.70 m
- Vertical oscillation
- 8.6 cm
- Shoes
- New Balance Rebel v5
Running form from Apple Health — Strava’s own stream has none for this run.
First half vs second half
First half
37:30
7:53 /km
Second half
36:16
7:38 /km
Difference
−1:13
faster
Loading map…
Pace
min / km · bands follow the session's blocksHeart 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 49 seconds, so they are good to a step or two, not exact. The green bands are what each block of steady intervals was prescribed at, laid out at the planned distances.
Splits
longer bar = faster · line is target pace- 17:45
- 27:47
- 37:55
- 48:12
- 57:52
- 67:38
- 77:09
- 87:50
- 97:34
- 0.57:55
Time in heart-rate zones
- Z5 VO2 max0:00
- Z4 Threshold0:00
- Z3 Tempo0:00
- Z2 Endurance1:12:42
- Z1 Recovery1:04