Running · evening

May 20, 2026 · 18:30 · running

Route map for 🏃‍♂️ ⏰00:30:59 📏4.77km ⏱️06:30/km 🛫170m ❤️‍🔥151bpm 🧁532Kcal

30:59Time
4.77kmDistance
06:30/kmPace
170mClimb
151bpmHeart rate
532kcalCalories
179bpmMax heart rate

Molly's Wednesday evening TAC Hill Rep session from HHP in Colne. 6 progressive reps up Shirt Neck at the top of Smithy Lane. Was supposed to be 5... but I definitely see 6 on the elevation chart!

Elevation 169 m to 199 m

Heart rate 67 bpm to 179 bpm

Power 18 W to 507 W

Time in zone — pace Threshold pace 3.41 m/s

27%30%19%12%13%

Z1 Recovery	0–2 m/s	5:53	27%
Z2 Endurance	2–3 m/s	6:25	30%
Z3 Tempo	3–3 m/s	4:03	19%
Z4 Threshold	3–3 m/s	2:35	12%
Z5 VO2max	3+ m/s	2:48	13%

Time in zone — heart rate LTHR 175 bpm

24%29%24%18%

Z1 Recovery	0–142 bpm	9:02	24%
Z2 Endurance	142–156 bpm	11:09	29%
Z3 Tempo	156–164 bpm	9:16	24%
Z4 Threshold	164–175 bpm	7:06	18%
Z5 VO2max	175+ bpm	1:51	5%

Best efforts

Fastest distances

400 m: 2:23
1 km: 7:11

Best sustained pace

20 min: 7:51/km

Fastest ascents

100 m up: 15:31

Highest heart rate

20 min: 159bpm

Best power

1 min: 397W
5 min: 242W
20 min: 209W

🏃‍♂️ Running · evening