Tue 13 Oct 2026 · week 6
Easy + strides
On Strava as “Afternoon Run”
83%
- Distance
- 8.30km
- Moving time
- 1:01:39
- Avg pace
- 7:25/km
- Climb
- 52m
Against the plan
Easy + strides · 10 km asked at 8:10–8:45 /km
Distance100%
Pace57%
38 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
- 1:01:47
- Relative effort
- 43
- Avg heart rate
- 132 bpm
- Max heart rate
- 142 bpm
- Avg cadence
- 166 spm
- Cadence range
- 156–173 spm
- Ground contact
- 274 ms
- Stride length
- 0.80 m
- Vertical oscillation
- 8.8 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
31:07
7:30 /km
Second half
30:40
7:23 /km
Difference
−0:27
faster
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 41 seconds, so they are good to a step or two, not exact. 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- 18:04
- 27:29
- 37:07
- 47:19
- 57:24
- 67:21
- 77:20
- 87:18
- 0.37:54
Time in heart-rate zones
- Z5 VO2 max0:00
- Z4 Threshold0:00
- Z3 Tempo0:00
- Z2 Endurance56:15
- Z1 Recovery5:32