Thu 8 Oct 2026 · week 5
Easy run
On Strava as “Evening Run”
82%
- Distance
- 7.00km
- Moving time
- 52:40
- Avg pace
- 7:31/km
- Climb
- 31m
Against the plan
Easy run · 7 km asked at 8:10–8:45 /km
Distance100%
Pace55%
39 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
- 52:45
- Relative effort
- 34
- Avg heart rate
- 131 bpm
- Max heart rate
- 146 bpm
- Avg cadence
- 164 spm
- Cadence range
- 143–170 spm
- Ground contact
- 277 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
26:43
7:38 /km
Second half
26:02
7:26 /km
Difference
−0:41
faster
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 35 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- 17:53
- 27:33
- 37:38
- 47:20
- 57:30
- 67:24
- 77:23
Time in heart-rate zones
- Z5 VO2 max0:00
- Z4 Threshold0:00
- Z3 Tempo0:00
- Z2 Endurance47:53
- Z1 Recovery4:51