Running · evening
· running
- 45:09Time
- 8.46kmDistance
- 5:20/kmPace
- 64mClimb
- 843kcalCalories
5 and a bit miles around Walsall inc 15 min warm up/down
| Z1 Recovery | 0–2 m/s | 4:44 | 10% |
| Z2 Endurance | 2–2 m/s | 7:27 | 17% |
| Z3 Tempo | 2–3 m/s | 8:53 | 20% |
| Z4 Threshold | 3–3 m/s | 8:49 | 20% |
| Z5 VO2max | 3+ m/s | 15:16 | 34% |
Best efforts
Fastest distances
- 400 m
- 1:48
- 1 km
- 4:42
- 5 km
- 25:20
Best sustained speed
- 20 min
- 11.8km/h
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