Morning Run Run
Wednesday 17 June 2026, 06:45 UTC - stridelog-synth - 20260617_0645_interval_run.gpx
10.18 km
Distance
49:59
Moving (49:59 elapsed)
4:55 /km
Avg pace
4:52 /km
Grade-adjusted pace
+102 m
Elevation gain (-106 m)
157 / 189
Avg / max HR
69
TSS (hr)
118
TRIMP
4.8%
Cardiac drift (Pa:HR)
Route
Analysis
Splits km | mi
| # | Dist | Time | Pace | HR | Elev |
|---|---|---|---|---|---|
| 1 | 1.00 km | 5:23 | 5:23 /km | 142 | 4 m |
| 2 | 1.00 km | 5:24 | 5:24 /km | 147 | 10 m |
| 3 | 1.00 km | 4:02 | 4:02 /km | 174 | -17 m |
| 4 | 1.00 km | 4:46 | 4:46 /km | 161 | 12 m |
| 5 | 1.00 km | 4:34 | 4:34 /km | 166 | -9 m |
| 6 | 1.00 km | 4:46 | 4:46 /km | 159 | 12 m |
| 7 | 1.00 km | 4:33 | 4:33 /km | 164 | -12 m |
| 8 | 1.00 km | 4:48 | 4:48 /km | 162 | 2 m |
| 9 | 1.00 km | 5:17 | 5:17 /km | 154 | 10 m |
| 10 | 1.00 km | 5:28 | 5:28 /km | 146 | -11 m |
| 11 | 0.18 km | 0:57 | 5:13 /km | 157 | -6 m |
Heart-rate zones
Z1 Recovery9:55 (50-134)
Z2 Endurance11:20 (134-148)
Z3 Tempo10:43 (148-162)
Z4 Threshold2:49 (162-176)
Z5 VO2max15:12 (176-190)
Best efforts
| 400m PR | 1:21 | 3:23 /km |
| 1k | 3:57 | 3:57 /km |
| 1mi | 6:54 | 4:17 /km |
| 5k | 22:29 | 4:30 /km |
| 10k | 48:54 | 4:53 /km |