Friday 2 Oct ★ Key
LONG
Long run
Recorded, not confirmed 1:49 of 1:45–2:00 · 13.8 km · 455 m D+
The weekly review confirms what this activity counts for; until then it isn't marked done.
⏱ 1:45–2:00♥ Z2 · < 155 bpmRPE 3–4⛰ 400–550 m D+
Durability, fat oxidation, time on feet, musculoskeletal load
What you did
Hike
Time0:08
Distance0.8 km
Climb12 m
Avg HR109
GAP9:01 /km
RPE–
Feels like22°
Z1 100%
Trail run
Time1:41
Distance13.1 km
Climb443 m
Avg HR154
GAP6:37 /km
RPE5
Feels like23°
Z1 9% · Z2 52% · Z3 36% · Z4 3%
Laps (14)
| # | time | km | D+ | HR | GAP |
|---|---|---|---|---|---|
| 1 | 7:56 | 1.00 | 55 | 144 | 6:03 |
| 2 | 8:58 | 1.00 | 70 | 156 | 6:16 |
| 3 | 6:33 | 1.00 | 19 | 155 | 7:31 |
| 4 | 7:42 | 1.00 | 33 | 157 | 6:13 |
| 5 | 11:05 | 1.00 | 37 | 151 | 7:55 |
| 6 | 9:28 | 1.00 | 69 | 156 | 6:06 |
| 7 | 8:54 | 1.00 | 36 | 157 | 6:33 |
| 8 | 8:05 | 1.00 | 39 | 155 | 6:15 |
| 9 | 7:49 | 1.00 | 0 | 151 | 8:22 |
| 10 | 6:05 | 1.00 | 9 | 158 | 6:13 |
| 11 | 9:10 | 1.00 | 68 | 154 | 6:21 |
| 12 | 14:51 | 1.00 | 0 | 154 | 7:39 |
| 13 | 6:01 | 1.00 | 0 | 148 | 6:04 |
| 14 | 0:33 | 0.09 | 0 | 155 | - |
Climbs and descents (8)
| vert | grade | time | rate | HR | ||
|---|---|---|---|---|---|---|
| ↗ | 51 m | 13% | 3.7 min | 831 m/h | 141 | |
| ↗ | 65 m | 9% | 7.3 min | 531 m/h | 156 | |
| ↘ | 56 m | -7% | 4.9 min | 691 m/h | 155 | |
| ↗ | 57 m | 5% | 9.3 min | 366 m/h | 157 | |
| ↗ | 70 m | 6% | 11.8 min | 356 m/h | 153 | |
| ↘ | 118 m | -9% | 9.2 min | 775 m/h | 152 | |
| ↗ | 70 m | 6% | 10.0 min | 419 m/h | 156 | |
| ↘ | 92 m | -4% | 12.8 min | 431 m/h | 151 |
The plan
Intensity: Z2 · < 155 bpm · RPE 3–4
Duration: 1:45–2:00
About this session type
LONG · Long run: Durability, fat oxidation, time on feet, musculoskeletal load. Typical: 90 min – 3 h+. Progress within the long-session rule in AGENTS.md §5.4. Practise fueling.