Running · afternoon

May 31, 2026 · 16:08 · running

Route map for 🏃‍♂️ ⏰01:07:17 📏12.48km ⏱️5:23/km 🛫145m ❤️‍🔥170bpm 🧁1,319Kcal

Start and finish trimmed for privacy.

1:07:17Time
12.48kmDistance
5:23/kmPace
145mClimb
170bpmHeart rate
1,319kcalCalories
187bpmMax heart rate

My run today was a circuit around Cromer and Sheringham from a campsite at West Runton. Running to feel without metrics, it was faster than it felt - but I struggled in the heat towards the finish.

Elevation 16 m to 70 m

Heart rate 77 bpm to 187 bpm

Power 23 W to 370 W

Time in zone — pace Threshold pace 3.41 m/s

25%32%25%11%

Z1 Recovery	0–2 m/s	4:08	6%
Z2 Endurance	2–3 m/s	16:17	25%
Z3 Tempo	3–3 m/s	21:09	32%
Z4 Threshold	3–3 m/s	16:21	25%
Z5 VO2max	3+ m/s	7:13	11%

Time in zone — heart rate LTHR 171 bpm

36%57%

Z1 Recovery	0–139 bpm	1:06	2%
Z2 Endurance	139–152 bpm	2:11	3%
Z3 Tempo	152–161 bpm	1:54	3%
Z4 Threshold	161–171 bpm	24:28	36%
Z5 VO2max	171+ bpm	38:40	57%

Best efforts

Fastest distances

400 m: 1:51
1 km: 4:44
5 km: 26:05
10 km: 53:54

Best sustained pace

20 min: 5:08/km
60 min: 5:27/km

Fastest ascents

100 m up: 46:57

Highest heart rate

20 min: 175bpm
60 min: 173bpm

Best power

1 min: 304W
5 min: 272W
20 min: 265W
60 min: 250W

🏃‍♂️ Running · afternoon