Sat 31 Oct 2026 · week 8
Long run 20 km
On Strava as “Morning Run”
85%
- Distance
- 15.02km
- Moving time
- 1:57:43
- Avg pace
- 7:50/km
- Climb
- 7m
Against the plan
Long run 20 km · 20 km asked at 7:55–8:25 /km
Distance75%
Pace100%
5.0 km short.
The numbers
- Elapsed
- 2:01:18
- Relative effort
- 94
- Avg heart rate
- 133 bpm
- Max heart rate
- 143 bpm
- Avg cadence
- 161 spm
- Cadence range
- 109–176 spm
- Ground contact
- 276 ms
- Stride length
- 0.70 m
- Vertical oscillation
- 8.2 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
57:08
7:37 /km
Second half
1:04:10
8:33 /km
Difference
+7:03
slower
A positive split this large is a durability signal, not a fitness one. The fix is long runs, strength and fuelling — the three things phase 3 is built around.
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Pace
min / km · band is 7:55–8:25Heart 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 81 seconds, so they are good to a step or two, not exact. The green band is what long run 20 km was prescribed at.
Splits
longer bar = faster · line is target pace- 17:47
- 27:34
- 37:26
- 47:00
- 57:48
- 67:58
- 77:45
- 87:39
- 97:39
- 109:39
- 118:13
- 129:00
- 138:25
- 148:52
- 158:25
Time in heart-rate zones
- Z5 VO2 max0:00
- Z4 Threshold0:00
- Z3 Tempo0:00
- Z2 Endurance1:52:11
- Z1 Recovery9:07