Session review

Sunday long run

Sunday 22 March 2026, 07:30Running

Analyze with AI

Distance

7.86 km4.88 mi

Moving time

50:28

Pace

6:25 /km10:20 /mi

Heart rate

145 bpm

max 165

This recorded session

Training Strain

Recorded

54.0 / 100

Cardiovascular work in recorded training.

100% heart-rate coverage

54.0 out of 100

Cardiovascular load from this recording.

Synthetic demo. Scores use generated heart-rate samples and sample HR settings.

How Training Strain works

Longer sessions add load; harder minutes count more. Effort is measured against resting and maximum heart rate. We add measured load across sessions, then convert the total to a 0–100 score. Session scores cannot be added together.

This first version covers recorded exercise. Heart rate can underrepresent strength work and short explosive efforts. Sleep, HRV and Body Battery remain separate recovery signals.

Resting HR used: 49 bpm Synthetic demo baseline
Maximum HR used: 190 bpm Synthetic demo setting

Method v1. Heart-rate reserve = (HR − resting HR) ÷ (maximum HR − resting HR). Raw load = minutes × (reserve ÷ 0.70)³, accumulated from valid recording intervals. Score = 100 × (1 − exp(−raw load ÷ 60)). The scale is provisional and is not equivalent to another product's score.

Activity analysis

Prewritten example

Analyzing your activity…

Choose “Analyze with AI” to see an example review of this sample activity.

Through the session

Distance Time

Pace average 6:26 /km10:21 /mi

Heart rate average 145 bpm

Route

Generated sample route. Heart rate zones on the route. Hover the map, charts or splits to follow your session.

Wind 12 km/h7 mph from the SW

Split by split

per 1.00 km0.62 mi

Split	Pace	HR	Climb	Wind
1	6:14 /km10:03 /mi	146	9 m28 ft	+3 km/h+2 mph
2	6:30 /km10:27 /mi	146	0 m2 ft	+8 km/h+5 mph
3	6:29 /km10:26 /mi	141	1 m3 ft	+8 km/h+5 mph
4	6:15 /km10:04 /mi	142	10 m31 ft	+3 km/h+2 mph
5	6:38 /km10:40 /mi	148	11 m35 ft	-4 km/h-2 mph
6	6:19 /km10:10 /mi	149	0 m0 ft	-8 km/h-5 mph
7	6:23 /km10:17 /mi	143	0 m2 ft	-8 km/h-5 mph
8 (0.86 km0.53 mi)	6:37 /km10:39 /mi	144	9 m28 ft	-3 km/h-2 mph

More about this session

Open the details that matter to you.

Session totals & training effectMore from your watch

Climb

39 m128 ft

Cadence

170 spm

Load

Calories

505 kcal

Run classification & workout blocksLong runs

Long runs

Sample classification. In your account, you can adjust the kind of run.

Heart rate zonesTime at each intensity

Zones from 95 bpm

Zone 1 95+ bpm 8:04
Zone 2 114+ bpm 35:50
Zone 3 133+ bpm 6:03
Zone 4 152+ bpm 0:30
Zone 5 171+ bpm -

Weather & conditions16°C · Partly cloudy

Sample conditions. Your activities use Open-Meteo weather for the area and time.

16°C

Partly cloudy

Feels like 11°C

Wind: 12 km/h7 mph from the SWgusts up to 19 km/h12 mph
On your route: Headwind and tailwind about eveninto the wind 50% of the time
Rain during it: Drycloud cover 45%
Humidity: 72%dew point 7.0°C
Heat effect: 0 to 0.5% slowertemperature + dew point = 23.1 °C (runners' rule of thumb)
Pressure: 1,017 hPa1,013 hPa at ground level
Visibility: 24.0 km14.9 mi

Elevation, cadence & other recordingsExplore each measurement

Elevation average 24 m79 ft

Cadence average 170 spm

Headwind average +0 km/h+0 mph, minus means tailwind

Watch laps8 laps

Lap	Distance	Time	Pace	HR
1	1.00 km0.62 mi	6:14	6:14 /km10:03 /mi	146
2	1.00 km0.62 mi	6:30	6:30 /km10:27 /mi	146
3	1.00 km0.62 mi	6:29	6:29 /km10:26 /mi	141
4	1.00 km0.62 mi	6:15	6:15 /km10:04 /mi	142
5	1.00 km0.62 mi	6:38	6:38 /km10:40 /mi	148
6	1.00 km0.62 mi	6:19	6:19 /km10:10 /mi	149
7	1.00 km0.62 mi	6:23	6:23 /km10:17 /mi	143
8	0.86 km0.53 mi	5:40	6:37 /km10:39 /mi	144

Best efforts in this sessionTime over each distance

Distance	Time	Pace	Rank
1 km	6:13	6:13 /km10:01 /mi	Session best
1 mile	10:07	6:17 /km10:07 /mi	Session best
5 km	32:03	6:25 /km10:19 /mi	Session best

Against your last 90 days38 running activities

Distance: 7.9 km4.9 mi vs 7.4 km4.6 mi on average. Longer than 55% of them.
Pace: 6:25 /km10:20 /mi vs a median of 6:06 /km9:50 /mi
Heart rate: 145 bpm vs 148 bpm on average

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