Fri 23 Oct 2026 · week 7
GATE: 5 km time trial
On Strava as “Morning Run”
100%
- Distance
- 5.05km
- Moving time
- 31:24
- Avg pace
- 6:13/km
- Climb
- 2m
Against the plan
GATE: 5 km time trial · 5 km asked
Distance100%
On plan.
The numbers
- Elapsed
- 31:27
- Relative effort
- 50
- Avg heart rate
- 145 bpm
- Max heart rate
- 162 bpm
- Avg cadence
- 163 spm
- Cadence range
- 120–172 spm
- Ground contact
- 251 ms
- Stride length
- 0.90 m
- Vertical oscillation
- 9.5 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
15:59
6:20 /km
Second half
15:28
6:08 /km
Difference
−0:31
faster
Loading map…
Pace
min / km · band is 7:07–7:07Heart 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 21 seconds, so they are good to a step or two, not exact. The green band is what marathon goal pace was prescribed at.
Splits
longer bar = faster · line is target pace- 16:17
- 26:24
- 36:16
- 46:12
- 56:02
Time in heart-rate zones
- Z5 VO2 max0:00
- Z4 Threshold0:45
- Z3 Tempo15:22
- Z2 Endurance14:56
- Z1 Recovery0:24