On Off Ks with Runna ✅

20th Apr 2025

Splits

Split	Distance	Time	Heart Rate	Pace Zone
1	1.00 miles	00:12:37	132.0 BPM	4
2	1.00 miles	00:12:29	139.6 BPM	4
3	1.00 miles	00:12:41	141.3 BPM	4
4	0.76 miles	00:09:04	145.0 BPM	4

Key Metrics

Distance

3.77 miles

Calories

527

Time

00:46:51

Pace

12:26 MI

Elevation Gain

17.1 ft

Average Heart Rate

149.0 BPM

Personal Notes

Half Marathon Plan (Week 5/13)

1km warm up at a conversational pace (no faster than 8:30/km)

Repeat the following 2x:
----------
1km at 8:10/km
1km at 7:35/km
----------

1km cool down at a conversational pace (or slower!)

Best Efforts

Name	Distance	Time
400m	0.25 miles	00:02:53
1/2 mile	0.50 miles	00:05:53
1K	0.62 miles	00:07:21
1 mile	1.00 miles	00:12:00
2 mile	2.00 miles	00:24:40
5K	3.11 miles	00:38:42