Easy + strides
On Strava as “Evening Run”
- Distance
- 1.72km
- Moving time
- 13:52
- Avg pace
- 8:04/km
- Climb
- 1m
Against the plan
Easy + strides · 10 km asked at 8:10–8:45 /km
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
- 15:18
- Relative effort
- 7
- Avg heart rate
- 128 bpm
- Max heart rate
- 145 bpm
- Shoes
- New Balance Rebel v5
Strides
min / km · shaded is each stride8 strides of about 20 seconds, each followed by a 60 second walk. Pace is plotted against time, not distance, because the whole set covers only 471 m of running.
Heart rate
bpm · dashed line is the 140 easy ceilingWrist heart rate lags effort by 10–20 seconds, so each stride’s peak lands during the walk after it, not inside the shaded window.
Strava’s speed is smoothed, so each stride’s edges are good to a few seconds and its peak reads slower than the true top speed. Walks run about 11:30–12:30 /km.
Elevation
metresDistance 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- 19:56
- 0.77:27
Time in heart-rate zones
- Z5 VO2 max0:00
- Z4 Threshold0:00
- Z3 Tempo0:00
- Z2 Endurance12:16
- Z1 Recovery3:01