Strava · 16 Nov 2025 to 10 Nov 2026 · data only
Running data · Natali
Training and race data from Strava, recorded with an arm-band heart rate monitor. Numbers only, without interpretation.
116runs since 16 Nov 2025
866kilometres
94hours running
7races
Latest
Last 7 runs
The 7 most recent runs, newest first, up to 10 November 2026. Each card shows the share of time per 10 bpm band and the per-km splits.
| Date | Start | Name | Type | Km | Time | Pace | Avg HR | Max HR | Cadence | Ascent m |
|---|---|---|---|---|---|---|---|---|---|---|
| Tue 10 Nov | 06:46 | Morning Run | Unstructured | 7.67 | 51:10 | 6:40 | 144 | 167 | 165 | 2 |
| Sat 07 Nov | 08:30 | Morning Run | Unstructured | 12.50 | 1:29:18 | 7:09 | 143 | 151 | 169 | 14 |
| Thu 05 Nov | 07:00 | Morning Run | Unstructured | 8.02 | 54:17 | 6:46 | 139 | 145 | 173 | 2 |
| Wed 04 Nov | 06:53 | Morning Run | Unstructured | 8.11 | 56:05 | 6:55 | 144 | 149 | 172 | 4 |
| Mon 02 Nov | 07:36 | Morning Run | Unstructured | 5.91 | 35:02 | 5:56 | 154 | 168 | 174 | 2 |
| Sat 31 Oct | 05:52 | Morning Run | Unstructured | 14.02 | 1:46:34 | 7:36 | 138 | 155 | 162 | 5 |
| Thu 29 Oct | 08:03 | Morning Run | Unstructured | 2.15 | 17:02 | 7:55 | - | - | 149 | 0 |
under 120120 to 129130 to 139140 to 149150 to 159160 to 169170 to 179180 and up
Tue 10 Nov 2026 · Unstructured, 7.7 km
51 min
under 120: 5%, 120 to 129: 9%, 130 to 139: 25%, 140 to 149: 17%, 150 to 159: 28%, 160 to 169: 16%
| Km | Pace | Avg HR |
|---|---|---|
| 1 | 7:08 | 131 |
| 2 | 6:25 | 140 |
| 3 | 6:04 | 153 |
| 4 | 6:18 | 150 |
| 5 | 6:16 | 152 |
| 6 | 6:19 | 153 |
| 7 | 7:19 | 143 |
Sat 07 Nov 2026 · Unstructured, 12.5 km
89 min
under 120: 1%, 130 to 139: 7%, 140 to 149: 91%, 150 to 159: 1%
| Km | Pace | Avg HR |
|---|---|---|
| 1 | 6:42 | 134 |
| 2 | 6:50 | 141 |
| 3 | 6:44 | 142 |
| 4 | 6:48 | 145 |
| 5 | 7:07 | 142 |
| 6 | 7:06 | 144 |
| 7 | 7:16 | 144 |
| 8 | 7:28 | 144 |
| 9 | 7:21 | 146 |
| 10 | 7:30 | 145 |
| 11 | 7:16 | 144 |
| 12 | 7:12 | 145 |
Thu 05 Nov 2026 · Unstructured, 8.0 km
54 min
under 120: 2%, 120 to 129: 2%, 130 to 139: 30%, 140 to 149: 67%
| Km | Pace | Avg HR |
|---|---|---|
| 1 | 6:32 | 130 |
| 2 | 6:33 | 140 |
| 3 | 6:34 | 140 |
| 4 | 6:39 | 141 |
| 5 | 6:58 | 141 |
| 6 | 6:58 | 140 |
| 7 | 6:58 | 140 |
| 8 | 6:55 | 141 |
Wed 04 Nov 2026 · Unstructured, 8.1 km
56 min
under 120: 1%, 120 to 129: 2%, 130 to 139: 2%, 140 to 149: 95%
| Km | Pace | Avg HR |
|---|---|---|
| 1 | 6:36 | 134 |
| 2 | 6:34 | 145 |
| 3 | 6:38 | 145 |
| 4 | 6:53 | 144 |
| 5 | 7:03 | 145 |
| 6 | 7:15 | 145 |
| 7 | 7:10 | 145 |
| 8 | 7:12 | 146 |
Mon 02 Nov 2026 · Unstructured, 5.9 km
35 min
under 120: 2%, 120 to 129: 1%, 130 to 139: 5%, 140 to 149: 16%, 150 to 159: 42%, 160 to 169: 35%
| Km | Pace | Avg HR |
|---|---|---|
| 1 | 6:20 | 137 |
| 2 | 5:48 | 152 |
| 3 | 5:25 | 160 |
| 4 | 5:21 | 164 |
| 5 | 6:06 | 160 |
Sat 31 Oct 2026 · Unstructured, 14.0 km
107 min
120 to 129: 2%, 130 to 139: 62%, 140 to 149: 32%, 150 to 159: 3%
| Km | Pace | Avg HR |
|---|---|---|
| 1 | 7:21 | 133 |
| 2 | 7:13 | 135 |
| 3 | 7:02 | 138 |
| 4 | 7:19 | 138 |
| 5 | 7:45 | 135 |
| 6 | 11:19 | 145 |
| 7 | 7:38 | 137 |
| 8 | 7:50 | 134 |
| 9 | 7:39 | 135 |
| 10 | 7:14 | 137 |
| 11 | 6:50 | 142 |
| 12 | 7:08 | 142 |
| 13 | 6:54 | 144 |
| 14 | 7:10 | 142 |
Thu 29 Oct 2026 · Unstructured, 2.1 km
No second-by-second record for this run, so no splits or heart rate distribution.
Context
The runner and the plan
| Running since | 16 November 2025, the Larnaka half marathon (12 short runs from 2016 to 2018 before that) |
| Next race | Larnaka half marathon, Sunday 15 November 2026 (best so far 1:59:15, March 2026, watch time) |
| Heart rate source | Coros arm-band heart rate monitor with a Garmin Forerunner 170; earlier runs were recorded on an Apple Watch |
| Training plans | Structured plans logged in the Strava workout descriptions: Nicosia half (to 18 Jan 2026), Muskita half (to 22 Mar 2026), Grand Prix 10K (July to September 2026). Runs since September carry no plan workout |
| Running week, last 8 weeks | 2.2 runs and 17 km per week on average, plus 2.9 weights or workout sessions per week, usually in the evening |
| Time of day | 48% of runs start before 7:00 and 66% before 8:00 |
| Last 8 weeks (7 Sep to 1 Nov) | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Runs on each weekday | 1 | 3 | 5 | 1 | 1 | 4 | 3 |
| Weights and workout sessions | 8 | 8 | 0 | 7 | 0 | 0 | 0 |
Key numbers
Summary of the watch data
| Highest heart rate | 193 in a race (22 Mar 2026), 184 in training (18 Oct 2026) |
| Best half marathon | 1:59:15 at 5:38/km, avg HR 175 (Mar 2026) |
| Best 10K | 54:52 at 5:29/km, avg HR 174 (Jun 2026) |
| Strava best 5K, 2026 | 26:51 (12 Jun 2026) |
| All runs, October 2026 | 10 runs, avg 6:52/km at avg HR 149 |
Races
Race results
Every race since November 2025, latest first. Times are the watch's recorded time, not chip times. Half paces split the distance exactly in two. Ascent is Strava's total for the activity.
| Date | Race | Distance | Km | Time | Pace | Avg HR | Max HR | 1st / 2nd half pace | Ascent m |
|---|---|---|---|---|---|---|---|---|---|
| 27 Sep 2026 | Cyprus Road Races Grand Prix, Limassol | 10K | 10.07 | 56:19 | 5:36 | 173 | 188 | 5:33 / 5:38 | 10 |
| 12 Jun 2026 | Running Under the Moon 10K | 10K | 10.01 | 54:52 | 5:29 | 174 | 190 | 5:35 / 5:23 | 51 |
| 22 Mar 2026 | Limassol Marathon (MUSKITA half) | Half | 21.18 | 1:59:15 | 5:38 | 175 | 193 | 5:40 / 5:36 | 42 |
| 21 Mar 2026 | Primetel corporate run | 5K | 5.03 | 31:19 | 6:14 | 158 | 182 | 6:34 / 5:52 | 2 |
| 18 Jan 2026 | Nicosia half marathon | Half | 21.32 | 2:01:30 | 5:42 | 166 | 180 | 5:41 / 5:43 | 73 |
| 07 Dec 2025 | Paphos 10K | 10K | 10.00 | 58:07 | 5:49 | 167 | 180 | 5:50 / 5:47 | 43 |
| 16 Nov 2025 | Larnaka International Marathon (half) | Half | 21.81 | 2:12:03 | 6:03 | 167 | 187 | 6:02 / 6:05 | 8 |
Races
Race pacing, km by km
Pace, average heart rate, cadence and average step length per kilometre for every race, with the full lap data (ascent) in the tables below.
Each column is one full kilometre, cut from the second-by-second Strava record. The same scales are used for every race. Step length is the kilometre’s distance divided by the steps taken in it (cadence times minutes), so pace = cadence × step length. The last few metres to the finish line are left out of the charts and kept in the tables.
27 Sep 2026 · Cyprus Road Races Grand Prix, Limassol · 10K, 56:19
| Km | Metres | Time | Pace /km | Avg HR | Max HR | Cadence | Step m | Ascent m | Descent m |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 1000 | 5:20 | 5:20 | 163 | 170 | 181 | 1.04 | 6 | 5 |
| 2 | 1000 | 5:30 | 5:30 | 171 | 176 | 174 | 1.05 | 7 | 5 |
| 3 | 1000 | 5:31 | 5:31 | 172 | 175 | 173 | 1.05 | 8 | 9 |
| 4 | 1000 | 5:37 | 5:37 | 171 | 175 | 171 | 1.04 | 5 | 7 |
| 5 | 1000 | 5:49 | 5:49 | 170 | 174 | 170 | 1.01 | 6 | 6 |
| 6 | 1000 | 5:44 | 5:44 | 173 | 177 | 171 | 1.02 | 6 | 6 |
| 7 | 1000 | 5:43 | 5:43 | 174 | 177 | 172 | 1.02 | 8 | 6 |
| 8 | 1000 | 5:51 | 5:51 | 174 | 177 | 172 | 0.99 | 7 | 7 |
| 9 | 1000 | 5:33 | 5:33 | 175 | 180 | 175 | 1.03 | 6 | 8 |
| 10 | 1000 | 5:18 | 5:18 | 182 | 186 | 175 | 1.08 | 6 | 6 |
| 11 | 66 | 0:24 | 6:00 | 185 | 188 | 184 | 0.91 | 0 | 0 |
12 Jun 2026 · Running Under the Moon 10K · 10K, 54:52
| Km | Metres | Time | Pace /km | Avg HR | Max HR | Cadence | Step m | Ascent m | Descent m |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 1000 | 5:38 | 5:38 | 166 | 176 | - | - | 10 | 2 |
| 2 | 1000 | 5:30 | 5:30 | 172 | 175 | - | - | 5 | 5 |
| 3 | 1000 | 5:36 | 5:36 | 172 | 177 | - | - | 8 | 9 |
| 4 | 1000 | 5:31 | 5:31 | 173 | 180 | - | - | 8 | 4 |
| 5 | 1000 | 5:39 | 5:39 | 174 | 179 | - | - | 6 | 0 |
| 6 | 1000 | 5:54 | 5:54 | 173 | 176 | - | - | 10 | 0 |
| 7 | 1000 | 5:39 | 5:39 | 173 | 176 | - | - | 3 | 6 |
| 8 | 1000 | 5:23 | 5:23 | 175 | 180 | - | - | 0 | 9 |
| 9 | 1000 | 5:07 | 5:07 | 179 | 184 | - | - | 1 | 7 |
| 10 | 1000 | 4:49 | 4:49 | 186 | 189 | - | - | 3 | 12 |
| 11 | 9 | 0:07 | 12:19 | 190 | 190 | - | - | 0 | 3 |
22 Mar 2026 · Limassol Marathon (MUSKITA half) · Half, 1:59:15
| Km | Metres | Time | Pace /km | Avg HR | Max HR | Cadence | Step m | Ascent m | Descent m |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 1000 | 5:51 | 5:51 | 159 | 170 | 186 | 0.92 | 2 | 0 |
| 2 | 1000 | 5:30 | 5:30 | 170 | 173 | 179 | 1.02 | 1 | 1 |
| 3 | 1000 | 5:37 | 5:37 | 169 | 171 | 175 | 1.02 | 1 | 1 |
| 4 | 1000 | 5:35 | 5:35 | 171 | 173 | 175 | 1.02 | 2 | 1 |
| 5 | 1000 | 5:32 | 5:32 | 173 | 176 | 176 | 1.03 | 2 | 2 |
| 6 | 1000 | 5:40 | 5:40 | 174 | 178 | 174 | 1.01 | 1 | 0 |
| 7 | 1000 | 5:40 | 5:40 | 174 | 177 | 174 | 1.02 | 3 | 2 |
| 8 | 1000 | 5:43 | 5:43 | 173 | 176 | 175 | 1.00 | 1 | 3 |
| 9 | 1000 | 5:46 | 5:46 | 173 | 176 | 174 | 1.00 | 2 | 1 |
| 10 | 1000 | 5:41 | 5:41 | 176 | 180 | 173 | 1.02 | 6 | 0 |
| 11 | 1000 | 5:43 | 5:43 | 180 | 183 | 174 | 1.00 | 11 | 7 |
| 12 | 1000 | 5:43 | 5:43 | 175 | 181 | 174 | 1.01 | 7 | 8 |
| 13 | 1000 | 5:42 | 5:42 | 176 | 181 | 175 | 1.00 | 7 | 10 |
| 14 | 1000 | 5:35 | 5:35 | 174 | 178 | 176 | 1.02 | 0 | 7 |
| 15 | 1000 | 5:40 | 5:40 | 177 | 180 | 174 | 1.01 | 1 | 3 |
| 16 | 1000 | 5:44 | 5:44 | 175 | 180 | 171 | 1.02 | 4 | 0 |
| 17 | 1000 | 5:42 | 5:42 | 178 | 180 | 174 | 1.01 | 1 | 2 |
| 18 | 1000 | 5:42 | 5:42 | 178 | 181 | 174 | 1.01 | 0 | 1 |
| 19 | 1000 | 5:33 | 5:33 | 181 | 183 | 173 | 1.04 | 2 | 2 |
| 20 | 1000 | 5:34 | 5:34 | 182 | 184 | 172 | 1.05 | 1 | 2 |
| 21 | 1000 | 5:09 | 5:09 | 186 | 190 | 173 | 1.12 | 0 | 2 |
| 22 | 184 | 0:54 | 4:51 | 192 | 193 | 178 | 1.16 | 0 | 0 |
21 Mar 2026 · Primetel corporate run · 5K, 31:19
| Km | Metres | Time | Pace /km | Avg HR | Max HR | Cadence | Step m | Ascent m | Descent m |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 1000 | 6:48 | 6:48 | 142 | 158 | 180 | 0.82 | 2 | 0 |
| 2 | 1000 | 6:41 | 6:41 | 151 | 164 | 173 | 0.86 | 2 | 1 |
| 3 | 1000 | 5:54 | 5:54 | 162 | 182 | 174 | 0.97 | 2 | 2 |
| 4 | 1000 | 5:41 | 5:41 | 169 | 176 | 173 | 1.02 | 1 | 2 |
| 5 | 1000 | 5:44 | 5:44 | 170 | 178 | 173 | 1.01 | 1 | 1 |
| 6 | 35 | 0:31 | 15:00 | 170 | 177 | 99 | 0.67 | 0 | 1 |
18 Jan 2026 · Nicosia half marathon · Half, 2:01:30
| Km | Metres | Time | Pace /km | Avg HR | Max HR | Cadence | Step m | Ascent m | Descent m |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 1000 | 6:01 | 6:01 | 155 | 165 | 180 | 0.92 | 6 | 5 |
| 2 | 1000 | 5:51 | 5:51 | 163 | 166 | 176 | 0.97 | 7 | 0 |
| 3 | 1000 | 5:52 | 5:52 | 165 | 167 | 174 | 0.98 | 8 | 0 |
| 4 | 1000 | 5:50 | 5:50 | 164 | 167 | 173 | 0.99 | 6 | 2 |
| 5 | 1000 | 5:43 | 5:43 | 166 | 168 | 174 | 1.01 | 6 | 0 |
| 6 | 1000 | 5:38 | 5:38 | 167 | 172 | 175 | 1.01 | 3 | 5 |
| 7 | 1000 | 5:34 | 5:34 | 165 | 167 | 175 | 1.03 | 0 | 6 |
| 8 | 1000 | 5:30 | 5:30 | 166 | 170 | 178 | 1.02 | 1 | 6 |
| 9 | 1000 | 5:28 | 5:28 | 166 | 168 | 178 | 1.03 | 0 | 8 |
| 10 | 1000 | 5:26 | 5:26 | 166 | 168 | 177 | 1.04 | 1 | 8 |
| 11 | 1000 | 5:36 | 5:36 | 167 | 170 | 176 | 1.02 | 3 | 4 |
| 12 | 1000 | 5:31 | 5:31 | 167 | 170 | 178 | 1.02 | 1 | 10 |
| 13 | 1000 | 5:36 | 5:36 | 169 | 172 | 176 | 1.02 | 6 | 7 |
| 14 | 1000 | 5:35 | 5:35 | 168 | 170 | 177 | 1.01 | 1 | 8 |
| 15 | 1000 | 5:53 | 5:53 | 165 | 170 | 170 | 1.00 | 0 | 4 |
| 16 | 1000 | 5:49 | 5:49 | 166 | 170 | 171 | 1.00 | 5 | 6 |
| 17 | 1000 | 6:09 | 6:09 | 165 | 169 | 169 | 0.96 | 6 | 0 |
| 18 | 1000 | 5:47 | 5:47 | 166 | 169 | 174 | 0.99 | 2 | 3 |
| 19 | 1000 | 5:54 | 5:54 | 168 | 171 | 172 | 0.99 | 8 | 1 |
| 20 | 1000 | 5:42 | 5:42 | 170 | 177 | 175 | 1.00 | 8 | 4 |
| 21 | 1000 | 5:26 | 5:26 | 174 | 180 | 177 | 1.04 | 9 | 3 |
| 22 | 316 | 1:40 | 5:16 | 176 | 177 | 179 | 1.06 | 3 | 0 |
07 Dec 2025 · Paphos 10K · 10K, 58:07
| Km | Metres | Time | Pace /km | Avg HR | Max HR | Cadence | Step m | Ascent m | Descent m |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 1000 | 5:40 | 5:40 | 162 | 171 | 179 | 0.99 | 0 | 0 |
| 2 | 1000 | 5:51 | 5:51 | 167 | 173 | 173 | 0.99 | 0 | 0 |
| 3 | 1000 | 5:53 | 5:53 | 163 | 167 | 173 | 0.98 | 0 | 0 |
| 4 | 1000 | 5:57 | 5:57 | 163 | 167 | 172 | 0.98 | 0 | 0 |
| 5 | 1000 | 5:48 | 5:48 | 167 | 171 | 172 | 1.00 | 0 | 0 |
| 6 | 1000 | 5:45 | 5:45 | 168 | 173 | 171 | 1.02 | 0 | 0 |
| 7 | 1000 | 6:02 | 6:02 | 164 | 169 | 170 | 0.97 | 0 | 0 |
| 8 | 1000 | 5:44 | 5:44 | 168 | 173 | 171 | 1.02 | 0 | 0 |
| 9 | 1000 | 5:43 | 5:43 | 171 | 175 | 172 | 1.02 | 0 | 0 |
| 10 | 1000 | 5:41 | 5:41 | 175 | 180 | 170 | 1.04 | 0 | 0 |
| 11 | 4 | 0:02 | 7:12 | 173 | 173 | 180 | 0.77 | 0 | 0 |
16 Nov 2025 · Larnaka International Marathon (half) · Half, 2:12:03
| Km | Metres | Time | Pace /km | Avg HR | Max HR | Cadence | Step m | Ascent m | Descent m |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 1000 | 5:57 | 5:57 | 164 | 169 | 175 | 0.96 | 0 | 0 |
| 2 | 1000 | 5:54 | 5:54 | 164 | 167 | 171 | 0.99 | 0 | 0 |
| 3 | 1000 | 6:00 | 6:00 | 162 | 165 | 170 | 0.98 | 0 | 0 |
| 4 | 1000 | 5:55 | 5:55 | 163 | 166 | 170 | 0.99 | 0 | 0 |
| 5 | 1000 | 5:54 | 5:54 | 165 | 166 | 170 | 1.00 | 0 | 0 |
| 6 | 1000 | 6:05 | 6:05 | 168 | 172 | 170 | 0.97 | 0 | 0 |
| 7 | 1000 | 5:58 | 5:58 | 167 | 170 | 170 | 0.99 | 0 | 0 |
| 8 | 1000 | 6:01 | 6:01 | 168 | 172 | 169 | 0.98 | 0 | 0 |
| 9 | 1000 | 6:06 | 6:06 | 167 | 171 | 170 | 0.96 | 0 | 0 |
| 10 | 1000 | 6:04 | 6:04 | 167 | 171 | 169 | 0.98 | 0 | 0 |
| 11 | 1000 | 6:25 | 6:25 | 166 | 170 | 168 | 0.93 | 0 | 0 |
| 12 | 1000 | 6:11 | 6:11 | 166 | 167 | 171 | 0.95 | 0 | 0 |
| 13 | 1000 | 6:07 | 6:07 | 164 | 167 | 168 | 0.97 | 0 | 0 |
| 14 | 1000 | 6:04 | 6:04 | 166 | 170 | 167 | 0.99 | 0 | 0 |
| 15 | 1000 | 6:13 | 6:13 | 164 | 167 | 172 | 0.93 | 0 | 0 |
| 16 | 1000 | 6:06 | 6:06 | 167 | 171 | 170 | 0.96 | 0 | 0 |
| 17 | 1000 | 6:16 | 6:16 | 166 | 169 | 169 | 0.95 | 0 | 0 |
| 18 | 1000 | 6:16 | 6:16 | 167 | 171 | 169 | 0.94 | 0 | 0 |
| 19 | 1000 | 6:06 | 6:06 | 169 | 173 | 171 | 0.96 | 0 | 0 |
| 20 | 1000 | 6:02 | 6:02 | 172 | 174 | 168 | 0.99 | 0 | 0 |
| 21 | 1000 | 5:53 | 5:53 | 172 | 175 | 169 | 1.01 | 0 | 0 |
| 22 | 806 | 4:29 | 5:34 | 174 | 187 | 170 | 1.06 | 0 | 0 |
Races
Strava best efforts
The fastest stretch of each length inside any run, measured by Strava from the GPS record. Calendar years; 2025 covers only November and December.
| Distance | 2025 | 2026 |
|---|---|---|
| 1 km | 4:54 (12 Dec) | 4:47 (12 Jun) |
| Mile | 8:58 (7 Dec) | 7:56 (12 Jun) |
| 5 km | 28:54 (7 Dec) | 26:51 (12 Jun) |
| 10 km | 58:04 (7 Dec) | 54:44 (12 Jun) |
| Half marathon | 2:07:49 (16 Nov) | 1:58:37 (22 Mar) |
Pace and heart rate
Average speed and heart rate of every run since 1 July 2026
Each dot is one run: average speed (km/h) against average heart rate (bpm)
easy, long, recoverytempo, threshold, intervalsrace
Heart rate distribution
Heart rate distribution, October 2026 runs
Every run from 10 October to 10 November 2026, plus the 10K race of 27 September. Neutral bands, so any zone model can be applied; the 5 bpm table gives the detail.
Share of each run’s time per 10 bpm band, from second-by-second heart rateminutes
under 120120 to 129130 to 139140 to 149150 to 159160 to 169170 to 179180 and up
| Date | Type | Km | Min | Avg HR | Max HR | under 120 % | 120 to 129 % | 130 to 139 % | 140 to 149 % | 150 to 159 % | 160 to 169 % | 170 to 179 % | 180 and up % |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 27 Sep | Race | 10.1 | 56 | 173 | 188 | 0 | 0 | 0 | 0 | 1 | 16 | 72 | 10 |
| 10 Oct | Unstructured | 8.0 | 52 | 157 | 174 | 1 | 0 | 2 | 5 | 40 | 50 | 2 | 0 |
| 11 Oct | Unstructured | 8.1 | 53 | 156 | 166 | 1 | 0 | 1 | 6 | 55 | 36 | 0 | 0 |
| 14 Oct | Unstructured | 5.6 | 43 | 132 | 157 | 30 | 11 | 13 | 20 | 26 | 0 | 0 | 0 |
| 18 Oct | Unstructured | 10.0 | 61 | 162 | 184 | 0 | 0 | 1 | 2 | 37 | 42 | 13 | 5 |
| 21 Oct | Unstructured | 8.0 | 52 | 156 | 164 | 1 | 1 | 2 | 8 | 53 | 36 | 0 | 0 |
| 24 Oct | Unstructured | 16.1 | 105 | 154 | 164 | 0 | 0 | 0 | 10 | 77 | 12 | 0 | 0 |
| 26 Oct | Unstructured | 4.2 | 30 | 140 | 148 | 2 | 2 | 30 | 67 | 0 | 0 | 0 | 0 |
| 28 Oct | Unstructured | 5.9 | 44 | 145 | 172 | 1 | 10 | 23 | 17 | 44 | 5 | 0 | 0 |
| 31 Oct | Unstructured | 14.0 | 107 | 138 | 155 | 0 | 2 | 62 | 32 | 3 | 0 | 0 | 0 |
| 02 Nov | Unstructured | 5.9 | 35 | 154 | 168 | 2 | 1 | 5 | 16 | 42 | 35 | 0 | 0 |
| 04 Nov | Unstructured | 8.1 | 56 | 144 | 149 | 1 | 2 | 2 | 95 | 0 | 0 | 0 | 0 |
| 05 Nov | Unstructured | 8.0 | 54 | 139 | 145 | 2 | 2 | 30 | 67 | 0 | 0 | 0 | 0 |
| 07 Nov | Unstructured | 12.5 | 89 | 143 | 151 | 1 | 0 | 7 | 91 | 1 | 0 | 0 | 0 |
| 10 Nov | Unstructured | 7.7 | 51 | 144 | 167 | 5 | 9 | 25 | 17 | 28 | 16 | 0 | 0 |
Minutes per 5 bpm, per run
| Date | Type | ≤104 | 105 to 109 | 110 to 114 | 115 to 119 | 120 to 124 | 125 to 129 | 130 to 134 | 135 to 139 | 140 to 144 | 145 to 149 | 150 to 154 | 155 to 159 | 160 to 164 | 165 to 169 | 170 to 174 | 175 to 179 | 180 to 184 | 185 to 189 | 190 to 194 | 195+ |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 27 Sep | Race | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.6 | 0.7 | 8.1 | 32.3 | 8.4 | 5.2 | 0.7 | |||||
| 10 Oct | Unstructured | 0.2 | 0.1 | 0.2 | 0.1 | 0.1 | 0.6 | 0.3 | 0.8 | 1.9 | 8.4 | 12.4 | 24.3 | 1.6 | 1.2 | ||||||
| 11 Oct | Unstructured | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.4 | 0.2 | 0.8 | 2.3 | 4.9 | 23.9 | 18.4 | 0.7 | ||||||
| 14 Oct | Unstructured | 0.5 | 0.6 | 3.4 | 4.2 | 3.3 | 1.5 | 3.4 | 2.2 | 3.2 | 5.2 | 9.2 | 2.2 | ||||||||
| 18 Oct | Unstructured | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.2 | 0.2 | 0.4 | 0.9 | 6.7 | 16.1 | 22.1 | 3.5 | 3.5 | 4.3 | 3.0 | |||
| 21 Oct | Unstructured | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.2 | 0.3 | 0.7 | 1.2 | 2.7 | 8.3 | 18.9 | 18.4 | |||||||
| 24 Oct | Unstructured | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.2 | 0.1 | 0.3 | 1.7 | 8.6 | 39.3 | 41.9 | 12.2 | |||||||
| 26 Oct | Unstructured | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.4 | 2.3 | 6.5 | 13.7 | 6.5 | ||||||||||
| 28 Oct | Unstructured | 0.1 | 0.3 | 1.2 | 3.3 | 6.6 | 3.5 | 2.3 | 5.2 | 9.1 | 10.2 | 1.7 | 0.5 | 0.2 | |||||||
| 31 Oct | Unstructured | 0.1 | 0.1 | 0.2 | 0.5 | 1.1 | 23.5 | 39.9 | 26.6 | 6.2 | 3.3 | 0.2 | |||||||||
| 02 Nov | Unstructured | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.2 | 1.4 | 2.4 | 3.0 | 7.7 | 7.1 | 7.3 | 5.0 | ||||||
| 04 Nov | Unstructured | 0.2 | 0.1 | 0.1 | 0.1 | 0.2 | 0.8 | 0.6 | 0.4 | 20.6 | 32.7 | ||||||||||
| 05 Nov | Unstructured | 0.1 | 0.2 | 0.1 | 0.1 | 0.5 | 0.7 | 0.4 | 15.7 | 35.5 | 0.7 | ||||||||||
| 07 Nov | Unstructured | 0.1 | 0.1 | 0.3 | 0.1 | 0.2 | 0.2 | 0.8 | 5.1 | 44.7 | 36.9 | 0.8 | |||||||||
| 10 Nov | Unstructured | 0.0 | 0.1 | 1.8 | 0.7 | 0.9 | 3.5 | 5.1 | 7.8 | 6.5 | 2.2 | 3.9 | 10.6 | 7.6 | 0.4 |
Splits
Per-km splits of recent runs
Pace and average heart rate for each full kilometre, cut from the second-by-second Strava record.
Sun 27 Sep 2026 · Race, 10.1 km
| Km | Pace | Avg HR |
|---|---|---|
| 1 | 5:20 | 163 |
| 2 | 5:30 | 171 |
| 3 | 5:31 | 172 |
| 4 | 5:37 | 171 |
| 5 | 5:49 | 170 |
| 6 | 5:44 | 173 |
| 7 | 5:43 | 174 |
| 8 | 5:51 | 174 |
| 9 | 5:33 | 175 |
| 10 | 5:18 | 182 |
Wed 21 Oct 2026 · Unstructured, 8.0 km
| Km | Pace | Avg HR |
|---|---|---|
| 1 | 6:26 | 139 |
| 2 | 6:22 | 152 |
| 3 | 6:21 | 156 |
| 4 | 6:24 | 158 |
| 5 | 6:29 | 159 |
| 6 | 6:31 | 160 |
| 7 | 6:28 | 160 |
| 8 | 6:27 | 162 |
Sat 24 Oct 2026 · Unstructured, 16.1 km
| Km | Pace | Avg HR |
|---|---|---|
| 1 | 6:20 | 141 |
| 2 | 6:28 | 150 |
| 3 | 6:17 | 153 |
| 4 | 6:26 | 152 |
| 5 | 6:30 | 153 |
| 6 | 6:44 | 152 |
| 7 | 6:27 | 152 |
| 8 | 6:31 | 154 |
| 9 | 6:35 | 155 |
| 10 | 6:31 | 156 |
| 11 | 6:29 | 157 |
| 12 | 6:33 | 157 |
| 13 | 6:37 | 158 |
| 14 | 6:36 | 158 |
| 15 | 6:28 | 160 |
| 16 | 6:50 | 160 |
Sat 31 Oct 2026 · Unstructured, 14.0 km
| Km | Pace | Avg HR |
|---|---|---|
| 1 | 7:21 | 133 |
| 2 | 7:13 | 135 |
| 3 | 7:02 | 138 |
| 4 | 7:19 | 138 |
| 5 | 7:45 | 135 |
| 6 | 11:19 | 145 |
| 7 | 7:38 | 137 |
| 8 | 7:50 | 134 |
| 9 | 7:39 | 135 |
| 10 | 7:14 | 137 |
| 11 | 6:50 | 142 |
| 12 | 7:08 | 142 |
| 13 | 6:54 | 144 |
| 14 | 7:10 | 142 |
Volume
Kilometres per week
Kilometres per week (Monday to Sunday)
Weekly numbers as a table
| Week from | Runs | Km | Hours | Longest km | Hard runs |
|---|---|---|---|---|---|
| 10 Nov 2025 | 1 | 21.8 | 2.2 | 21.8 | 1 |
| 17 Nov 2025 | 0 | 0.0 | 0.0 | 0.0 | 0 |
| 24 Nov 2025 | 0 | 0.0 | 0.0 | 0.0 | 0 |
| 01 Dec 2025 | 3 | 21.7 | 2.2 | 10.0 | 2 |
| 08 Dec 2025 | 5 | 51.8 | 5.7 | 16.0 | 1 |
| 15 Dec 2025 | 4 | 38.7 | 4.3 | 17.0 | 2 |
| 22 Dec 2025 | 4 | 25.0 | 2.7 | 13.0 | 1 |
| 29 Dec 2025 | 3 | 25.2 | 2.7 | 10.0 | 0 |
| 05 Jan 2026 | 4 | 27.4 | 3.0 | 8.0 | 2 |
| 12 Jan 2026 | 3 | 31.4 | 3.2 | 21.3 | 1 |
| 19 Jan 2026 | 3 | 20.3 | 2.2 | 8.1 | 2 |
| 26 Jan 2026 | 1 | 8.0 | 0.9 | 8.0 | 0 |
| 02 Feb 2026 | 2 | 12.5 | 1.3 | 6.5 | 0 |
| 09 Feb 2026 | 3 | 22.6 | 2.4 | 10.0 | 2 |
| 16 Feb 2026 | 4 | 39.6 | 4.3 | 17.0 | 1 |
| 23 Feb 2026 | 3 | 20.9 | 2.1 | 8.5 | 1 |
| 02 Mar 2026 | 3 | 26.4 | 2.8 | 12.2 | 2 |
| 09 Mar 2026 | 1 | 6.0 | 0.6 | 6.0 | 0 |
| 16 Mar 2026 | 2 | 26.2 | 2.5 | 21.2 | 2 |
| 23 Mar 2026 | 1 | 5.0 | 0.6 | 5.0 | 0 |
| 30 Mar 2026 | 1 | 6.0 | 0.7 | 6.0 | 1 |
| 06 Apr 2026 | 1 | 5.0 | 0.6 | 5.0 | 0 |
| 13 Apr 2026 | 0 | 0.0 | 0.0 | 0.0 | 0 |
| 20 Apr 2026 | 0 | 0.0 | 0.0 | 0.0 | 0 |
| 27 Apr 2026 | 1 | 7.0 | 0.8 | 7.0 | 0 |
| 04 May 2026 | 3 | 17.0 | 1.8 | 6.0 | 0 |
| 11 May 2026 | 2 | 11.0 | 1.2 | 6.0 | 0 |
| 18 May 2026 | 2 | 14.0 | 1.5 | 7.0 | 0 |
| 25 May 2026 | 0 | 0.0 | 0.0 | 0.0 | 0 |
| 01 Jun 2026 | 2 | 15.0 | 1.6 | 8.0 | 0 |
| 08 Jun 2026 | 3 | 18.5 | 1.8 | 10.0 | 1 |
| 15 Jun 2026 | 2 | 13.1 | 1.5 | 7.1 | 0 |
| 22 Jun 2026 | 3 | 19.5 | 2.2 | 9.0 | 0 |
| 29 Jun 2026 | 3 | 19.1 | 2.1 | 7.1 | 0 |
| 06 Jul 2026 | 2 | 12.0 | 1.3 | 7.0 | 0 |
| 13 Jul 2026 | 2 | 9.7 | 1.1 | 5.3 | 1 |
| 20 Jul 2026 | 3 | 18.3 | 1.9 | 8.1 | 2 |
| 27 Jul 2026 | 2 | 10.8 | 1.1 | 5.8 | 1 |
| 03 Aug 2026 | 3 | 16.7 | 1.9 | 7.6 | 1 |
| 10 Aug 2026 | 0 | 0.0 | 0.0 | 0.0 | 0 |
| 17 Aug 2026 | 1 | 6.2 | 0.7 | 6.2 | 0 |
| 24 Aug 2026 | 4 | 22.0 | 2.6 | 7.0 | 0 |
| 31 Aug 2026 | 3 | 16.5 | 1.8 | 8.0 | 0 |
| 07 Sep 2026 | 4 | 24.6 | 2.9 | 10.0 | 0 |
| 14 Sep 2026 | 2 | 10.6 | 1.1 | 5.6 | 0 |
| 21 Sep 2026 | 2 | 18.4 | 1.8 | 10.1 | 1 |
| 28 Sep 2026 | 0 | 0.0 | 0.0 | 0.0 | 0 |
| 05 Oct 2026 | 2 | 16.1 | 1.7 | 8.1 | 0 |
| 12 Oct 2026 | 2 | 15.6 | 1.7 | 10.0 | 0 |
| 19 Oct 2026 | 2 | 24.1 | 2.6 | 16.1 | 0 |
| 26 Oct 2026 | 4 | 26.3 | 3.3 | 14.0 | 0 |
| 02 Nov 2026 | 4 | 34.5 | 3.9 | 12.5 | 0 |
| 09 Nov 2026 | 1 | 7.7 | 0.9 | 7.7 | 0 |
Volume
Kilometres per month
Kilometres per monthNovember: to the 10th
Monthly numbers as a table
| Month | Runs | Km | Hours | Avg pace | Avg HR | Easy pace | Easy HR | Longest km | Hard runs |
|---|---|---|---|---|---|---|---|---|---|
| Nov 2025 | 1 | 21.8 | 2.2 | 6:03 | 167 | - | - | 21.8 | 1 |
| Dec 2025 | 16 | 137.2 | 14.9 | 6:30 | 155 | 6:28 | 154 | 17.0 | 6 |
| Jan 2026 | 14 | 112.3 | 12.1 | 6:26 | 156 | 6:37 | 153 | 21.3 | 5 |
| Feb 2026 | 12 | 95.6 | 10.1 | 6:21 | 155 | 6:17 | 155 | 17.0 | 4 |
| Mar 2026 | 8 | 69.7 | 7.2 | 6:13 | 160 | - | - | 21.2 | 5 |
| Apr 2026 | 2 | 12.1 | 1.3 | 6:38 | 159 | - | - | 7.0 | 0 |
| May 2026 | 7 | 42.1 | 4.5 | 6:21 | 155 | - | - | 7.0 | 0 |
| Jun 2026 | 11 | 73.1 | 7.9 | 6:31 | 152 | - | - | 10.0 | 1 |
| Jul 2026 | 11 | 63.0 | 6.8 | 6:27 | 151 | 6:28 | 149 | 8.1 | 4 |
| Aug 2026 | 8 | 44.9 | 5.2 | 6:55 | 147 | 6:14 | 151 | 7.6 | 1 |
| Sep 2026 | 11 | 70.2 | 7.7 | 6:34 | 153 | - | - | 10.1 | 1 |
| Oct 2026 | 10 | 82.2 | 9.4 | 6:52 | 149 | - | - | 16.1 | 0 |
| Nov 2026 | 5 | 42.2 | 4.8 | 6:46 | 144 | - | - | 12.5 | 0 |
Heart rate
Highest heart rates recorded on runs
Maximum heart rate per run, from the arm-band monitor (Apple Watch before that).
| Date | Run | Type | Max HR | Avg HR |
|---|---|---|---|---|
| 2026-03-22 | Muskita Half Marathon Race | Race | 193 | 175 |
| 2026-06-12 | Evening Run | Race | 190 | 174 |
| 2026-09-27 | Morning Run | Race | 188 | 173 |
| 2025-11-16 | Larnaka Radisson Run | Race | 187 | 167 |
| 2026-10-18 | Evening Run | Unstructured (no plan workout) | 184 | 162 |
| 2026-03-03 | K200s | Intervals (plan) | 182 | 161 |
| 2026-03-21 | Primetel corporate run | Race | 182 | 158 |
| 2025-12-07 | Cyprus Road Races Grand Prix | Race | 180 | 167 |
| 2026-01-18 | Nicosia Marathon (Half Marathon) | Race | 180 | 166 |
| 2026-02-17 | 800m into 400m Intervals | Intervals (plan) | 180 | 156 |
| 2025-12-06 | Morning Run | Unstructured (no plan workout) | 177 | 153 |
| 2025-12-19 | 400s into 200s | Intervals (plan) | 177 | 155 |
Training mix
Runs by type
Type comes from the plan workout name in Strava. Avg HR is weighted by duration.
| Type | Runs | Km | Hours | Avg pace | Avg HR | Highest HR |
|---|---|---|---|---|---|---|
| Easy (plan) | 22 | 147.5 | 15.9 | 6:27 | 153 | 173 |
| Long run (plan) | 7 | 89.7 | 9.7 | 6:27 | 155 | 175 |
| Tempo and progressive (plan) | 9 | 60.5 | 6.6 | 6:35 | 155 | 175 |
| Intervals (plan) | 12 | 89.8 | 9.8 | 6:32 | 154 | 182 |
| Race | 7 | 99.4 | 9.6 | 5:46 | 169 | 193 |
| Unstructured (no plan workout) | 59 | 379.2 | 42.5 | 6:43 | 150 | 184 |
Other training
Non-running activities recorded, Feb to Nov 2026
Sessions and hours per month, as recorded in Strava. Strava has these from February 2026.
| Month | Badminton | Hiking | Pilates | Ride | SUP | Swim | Walking | Weights | Workout | Yoga |
|---|---|---|---|---|---|---|---|---|---|---|
| Feb 2026 | - | 2 · 1.1 h | - | - | - | - | - | - | 5 · 4.8 h | - |
| Mar 2026 | 1 · 1.2 h | - | - | - | - | - | 1 · 0.2 h | - | 9 · 8.5 h | - |
| Apr 2026 | - | 1 · 1.6 h | - | - | - | - | 4 · 1.4 h | - | 9 · 8.5 h | - |
| May 2026 | - | 1 · 0.3 h | 1 · 0.5 h | - | - | - | - | - | 8 · 7.7 h | - |
| Jun 2026 | 2 · 1.8 h | - | - | - | - | - | 2 · 1.1 h | - | 11 · 10.6 h | - |
| Jul 2026 | 1 · 1.4 h | - | - | - | - | 1 · 0.2 h | 5 · 2.4 h | - | 13 · 13.2 h | - |
| Aug 2026 | - | - | - | 1 · 0.1 h | 1 · 1.0 h | 1 · 0.5 h | 5 · 1.5 h | - | 1 · 1.0 h | 1 · 0.7 h |
| Sep 2026 | - | - | - | - | 3 · 2.5 h | - | - | 11 · 10.4 h | - | - |
| Oct 2026 | - | - | - | - | - | - | 7 · 6.0 h | 12 · 11.4 h | - | - |
| Nov 2026 | - | 1 · 0.7 h | - | - | - | - | 3 · 1.8 h | 3 · 2.9 h | - | - |
Run log
Every run
All 116 runs since 16 November 2025, newest first
| Date | Start | Name | Type | Km | Time | Pace | Avg HR | Max HR | Cadence | Ascent m |
|---|---|---|---|---|---|---|---|---|---|---|
| 2026-11-10 | 06:46 | Morning Run | Unstructured | 7.67 | 51:10 | 6:40 | 144 | 167 | 165 | 2 |
| 2026-11-07 | 08:30 | Morning Run | Unstructured | 12.50 | 1:29:18 | 7:09 | 143 | 151 | 169 | 14 |
| 2026-11-05 | 07:00 | Morning Run | Unstructured | 8.02 | 54:17 | 6:46 | 139 | 145 | 173 | 2 |
| 2026-11-04 | 06:53 | Morning Run | Unstructured | 8.11 | 56:05 | 6:55 | 144 | 149 | 172 | 4 |
| 2026-11-02 | 07:36 | Morning Run | Unstructured | 5.91 | 35:02 | 5:56 | 154 | 168 | 174 | 2 |
| 2026-10-31 | 05:52 | Morning Run | Unstructured | 14.02 | 1:46:34 | 7:36 | 138 | 155 | 162 | 5 |
| 2026-10-29 | 08:03 | Morning Run | Unstructured | 2.15 | 17:02 | 7:55 | - | - | 149 | 0 |
| 2026-10-28 | 09:15 | Morning Run | Unstructured | 5.92 | 44:13 | 7:28 | 145 | 172 | 154 | 3 |
| 2026-10-26 | 06:28 | Morning Run | Unstructured | 4.22 | 30:01 | 7:06 | 140 | 148 | 169 | 0 |
| 2026-10-24 | 07:05 | Morning Run | Unstructured | 16.08 | 1:44:59 | 6:32 | 154 | 164 | 172 | 6 |
| 2026-10-21 | 07:03 | Morning Run | Unstructured | 8.01 | 51:32 | 6:26 | 156 | 164 | 174 | 0 |
| 2026-10-18 | 18:03 | Evening Run | Unstructured | 10.01 | 1:01:24 | 6:08 | 162 | 184 | 173 | 9 |
| 2026-10-14 | 06:36 | Morning Run | Unstructured | 5.62 | 43:02 | 7:39 | 132 | 157 | 149 | 62 |
| 2026-10-11 | 10:04 | Morning Run | Unstructured | 8.09 | 52:31 | 6:29 | 156 | 166 | 172 | 2 |
| 2026-10-10 | 09:46 | Morning Run | Unstructured | 8.02 | 52:15 | 6:31 | 157 | 174 | 169 | 2 |
| 2026-09-27 | 08:01 | Morning Run | Race | 10.07 | 56:19 | 5:36 | 173 | 188 | 173 | 10 |
| 2026-09-22 | 06:51 | Morning Run | Unstructured | 8.35 | 53:05 | 6:21 | 155 | 164 | 170 | 7 |
| 2026-09-16 | 07:17 | Morning Run | Unstructured | 5.01 | 32:11 | 6:26 | 148 | 160 | 172 | 2 |
| 2026-09-15 | 06:59 | Morning Run | Unstructured | 5.58 | 35:03 | 6:17 | 151 | 161 | 171 | 3 |
| 2026-09-12 | 07:32 | Morning Run | Unstructured | 10.03 | 1:08:28 | 6:50 | 155 | 163 | 160 | 6 |
| 2026-09-11 | 06:19 | Morning Run | Unstructured | 3.10 | 25:16 | 8:09 | 141 | 159 | 161 | 68 |
| 2026-09-09 | 07:03 | Morning Run | Unstructured | 6.31 | 42:00 | 6:39 | 147 | 157 | 169 | 46 |
| 2026-09-08 | 06:45 | Morning Trail Run | Unstructured | 5.19 | 40:14 | 7:45 | 147 | 174 | 151 | 122 |
| 2026-09-06 | 07:56 | Morning Run | Unstructured | 8.02 | 54:12 | 6:45 | 150 | 164 | 165 | 27 |
| 2026-09-02 | 06:48 | Morning Run | Unstructured | 4.35 | 27:31 | 6:19 | 154 | 167 | 169 | 1 |
| 2026-09-01 | 06:58 | Morning Run | Unstructured | 4.16 | 26:24 | 6:21 | 152 | 161 | 170 | 2 |
| 2026-08-30 | 08:12 | Morning Run | Unstructured | 5.58 | 35:06 | 6:17 | 150 | 164 | 170 | 3 |
| 2026-08-29 | 07:36 | Morning Run | Unstructured | 4.32 | 35:24 | 8:11 | 130 | 150 | 155 | 4 |
| 2026-08-26 | 19:12 | Wednesday Evening Run | Unstructured | 7.04 | 48:04 | 6:50 | 148 | 175 | 165 | 0 |
| 2026-08-25 | 06:24 | Tuesday Morning Run | Unstructured | 5.03 | 37:36 | 7:28 | 143 | 162 | 160 | 77 |
| 2026-08-19 | 06:36 | Wednesday Morning Run | Unstructured | 6.24 | 39:58 | 6:24 | 152 | 158 | 168 | 2 |
| 2026-08-09 | 06:48 | 5km Easy Run | Easy | 5.03 | 30:15 | 6:01 | 151 | 173 | 168 | 0 |
| 2026-08-07 | 07:20 | 9km Easy Run | Easy | 4.01 | 26:02 | 6:29 | 151 | 156 | 165 | 2 |
| 2026-08-04 | 06:51 | Over and Unders 1km | Tempo and progressive | 7.65 | 58:24 | 7:38 | 151 | 170 | 136 | 0 |
| 2026-07-31 | 06:27 | 6km Easy Run | Easy | 5.02 | 31:41 | 6:19 | 150 | 158 | 169 | 0 |
| 2026-07-29 | 06:33 | Broken Miles | Intervals | 5.80 | 37:16 | 6:26 | 147 | 169 | 161 | 0 |
| 2026-07-25 | 08:05 | 5.5km Easy Run | Easy | 5.53 | 33:23 | 6:02 | 154 | 165 | 169 | 0 |
| 2026-07-22 | 06:21 | Pyramid Intervals | Intervals | 8.10 | 52:22 | 6:28 | 155 | 177 | 157 | 0 |
| 2026-07-21 | 06:25 | Progressive Run | Tempo and progressive | 4.64 | 27:40 | 5:58 | 156 | 174 | 168 | 0 |
| 2026-07-19 | 19:21 | 6km Easy Run | Easy | 4.43 | 31:26 | 7:06 | 143 | 159 | 162 | 2 |
| 2026-07-14 | 06:38 | Tempo 2-1 | Tempo and progressive | 5.30 | 33:39 | 6:21 | 156 | 175 | 158 | 3 |
| 2026-07-10 | 06:12 | 7km Easy Run | Easy | 7.01 | 45:42 | 6:31 | 149 | 156 | 167 | 2 |
| 2026-07-08 | 06:23 | Wednesday Morning Run | Unstructured | 5.03 | 35:13 | 7:00 | 142 | 149 | 166 | 0 |
| 2026-07-04 | 07:07 | Saturday Morning Run | Unstructured | 7.08 | 45:45 | 6:28 | 153 | 161 | 167 | 0 |
| 2026-07-01 | 19:30 | Wednesday Evening Run | Unstructured | 5.02 | 31:30 | 6:16 | 157 | 173 | 165 | 2 |
| 2026-06-30 | 06:25 | Tuesday Morning Run | Unstructured | 7.01 | 47:52 | 6:50 | 147 | 155 | 165 | 2 |
| 2026-06-26 | 05:59 | Friday Morning Run | Unstructured | 5.52 | 40:10 | 7:17 | 137 | 145 | 161 | 2 |
| 2026-06-24 | 06:38 | Wednesday Morning Run | Unstructured | 9.00 | 58:28 | 6:30 | 150 | 157 | 169 | 3 |
| 2026-06-23 | 06:41 | Tuesday Morning Run | Unstructured | 5.00 | 33:02 | 6:36 | 148 | 160 | 167 | 2 |
| 2026-06-19 | 06:38 | Morning Run | Unstructured | 7.08 | 47:18 | 6:41 | 150 | 173 | - | 0 |
| 2026-06-16 | 06:38 | Tuesday Morning Run | Unstructured | 6.01 | 43:17 | 7:12 | 143 | 155 | 161 | 2 |
| 2026-06-12 | 20:44 | Evening Run | Race | 10.01 | 54:52 | 5:29 | 174 | 190 | - | 51 |
| 2026-06-11 | 06:27 | Morning Run | Unstructured | 4.43 | 29:18 | 6:37 | 151 | 175 | - | 3 |
| 2026-06-09 | 06:24 | Tuesday Morning Run | Unstructured | 4.00 | 25:49 | 6:27 | 149 | 155 | 168 | 0 |
| 2026-06-07 | 07:02 | Sunday Morning Run | Unstructured | 8.00 | 50:44 | 6:20 | 156 | 162 | 168 | 3 |
| 2026-06-05 | 06:44 | Friday Morning Run | Unstructured | 7.00 | 45:07 | 6:27 | 155 | 164 | 168 | 0 |
| 2026-05-20 | 06:36 | Morning Run | Unstructured | 7.02 | 47:11 | 6:43 | 151 | 156 | - | 4 |
| 2026-05-19 | 06:33 | Tuesday Morning Run | Unstructured | 7.01 | 42:17 | 6:02 | 161 | 175 | 170 | 3 |
| 2026-05-16 | 07:24 | Saturday Morning Run | Unstructured | 5.02 | 30:21 | 6:03 | 156 | 166 | 172 | 2 |
| 2026-05-13 | 06:43 | Wednesday Morning Run | Unstructured | 6.02 | 38:56 | 6:28 | 151 | 161 | 167 | 2 |
| 2026-05-10 | 06:43 | Sunday Morning Run | Unstructured | 6.01 | 37:22 | 6:13 | 159 | 177 | 165 | 2 |
| 2026-05-08 | 06:51 | Friday Morning Run | Unstructured | 6.01 | 39:13 | 6:32 | 155 | 176 | 169 | 2 |
| 2026-05-05 | 06:34 | Tuesday Morning Run | Unstructured | 5.02 | 32:19 | 6:26 | 153 | 161 | 168 | 3 |
| 2026-04-28 | 06:28 | Tuesday Morning Run | Unstructured | 7.03 | 45:04 | 6:25 | 164 | 172 | 167 | 2 |
| 2026-04-11 | 09:46 | Morning Run | Unstructured | 5.03 | 34:51 | 6:56 | 152 | 167 | - | 0 |
| 2026-03-31 | 06:40 | Progressive Run | Tempo and progressive | 6.01 | 41:43 | 6:56 | 156 | 167 | 148 | 2 |
| 2026-03-25 | 08:40 | Wednesday Morning Run | Unstructured | 5.01 | 34:30 | 6:53 | 148 | 156 | 165 | 2 |
| 2026-03-22 | 07:29 | Muskita Half Marathon Race | Race | 21.18 | 1:59:15 | 5:38 | 175 | 193 | 174 | 42 |
| 2026-03-21 | 09:16 | Primetel corporate run | Race | 5.03 | 31:19 | 6:13 | 158 | 182 | 174 | 2 |
| 2026-03-14 | 15:32 | Saturday Afternoon Run | Unstructured | 6.02 | 38:59 | 6:29 | 151 | 158 | 168 | 2 |
| 2026-03-07 | 10:05 | 15km Long Run | Long run | 12.21 | 1:19:24 | 6:30 | 153 | 161 | 169 | 6 |
| 2026-03-04 | 06:41 | Tempo 4km | Tempo and progressive | 6.56 | 40:45 | 6:13 | 154 | 169 | 162 | 3 |
| 2026-03-03 | 09:18 | K200s | Intervals | 7.66 | 46:49 | 6:06 | 161 | 182 | 161 | 2 |
| 2026-02-28 | 08:27 | 8,5km Progressive Repeat Long Run | Long run | 8.51 | 51:12 | 6:01 | 156 | 167 | 172 | 3 |
| 2026-02-27 | 06:28 | 6km Easy Run | Easy | 6.02 | 37:05 | 6:10 | 154 | 160 | 172 | 3 |
| 2026-02-25 | 06:27 | Tempo 2-1-1 | Tempo and progressive | 6.35 | 39:17 | 6:11 | 157 | 173 | 163 | 3 |
| 2026-02-22 | 08:54 | 6km Easy Run | Easy | 6.01 | 37:50 | 6:18 | 150 | 158 | 170 | 0 |
| 2026-02-21 | 08:29 | 17km Long Run | Long run | 17.01 | 1:51:57 | 6:35 | 154 | 165 | 171 | 10 |
| 2026-02-20 | 06:11 | 9km Easy Run | Easy | 9.02 | 58:08 | 6:27 | 153 | 161 | 168 | 3 |
| 2026-02-17 | 07:12 | 800m into 400m Intervals | Intervals | 7.58 | 48:32 | 6:24 | 156 | 180 | 154 | 3 |
| 2026-02-14 | 08:46 | 9km Long Run | Long run | 10.01 | 1:04:42 | 6:28 | 153 | 160 | 168 | 4 |
| 2026-02-11 | 07:15 | Rolling 300s | Intervals | 6.14 | 38:12 | 6:13 | 156 | 171 | 167 | 3 |
| 2026-02-10 | 06:23 | Pyramid Intervals | Intervals | 6.45 | 42:51 | 6:38 | 152 | 173 | 147 | 3 |
| 2026-02-07 | 08:06 | 6.5km Easy Run | Easy | 6.50 | 40:13 | 6:11 | 158 | 173 | 166 | 2 |
| 2026-02-04 | 06:45 | 7km Easy Run | Easy | 6.01 | 37:21 | 6:13 | 160 | 164 | 167 | 0 |
| 2026-01-30 | 06:35 | 8km Easy Run | Easy | 8.00 | 53:18 | 6:40 | 155 | 164 | 167 | 0 |
| 2026-01-25 | 08:14 | 800m Repeats | Intervals | 6.10 | 38:48 | 6:22 | 156 | 176 | 156 | 3 |
| 2026-01-23 | 06:30 | Progressive Run | Tempo and progressive | 8.12 | 54:26 | 6:42 | 154 | 163 | 166 | 3 |
| 2026-01-21 | 06:26 | 5.5km Easy Run | Easy | 6.04 | 40:26 | 6:42 | 149 | 155 | 171 | 0 |
| 2026-01-18 | 07:20 | Nicosia Marathon (Half Marathon) | Race | 21.32 | 2:01:30 | 5:42 | 166 | 180 | 175 | 73 |
| 2026-01-17 | 08:44 | Saturday Morning Run | Unstructured | 5.00 | 33:57 | 6:47 | 149 | 173 | 169 | 2 |
| 2026-01-14 | 06:27 | 5km Easy Run | Easy | 5.05 | 37:28 | 7:25 | 139 | 145 | 169 | 2 |
| 2026-01-11 | 08:25 | 6km morning run | Unstructured | 6.09 | 43:56 | 7:13 | 153 | 165 | 148 | 3 |
| 2026-01-10 | 07:22 | 8km Easy Run | Easy | 8.01 | 51:43 | 6:27 | 151 | 159 | 169 | 3 |
| 2026-01-09 | 06:35 | Over and Unders 1km | Tempo and progressive | 6.63 | 41:59 | 6:20 | 154 | 168 | 166 | 3 |
| 2026-01-06 | 09:13 | Pyramid Intervals | Intervals | 6.70 | 45:21 | 6:46 | 152 | 175 | 149 | 6 |
| 2026-01-04 | 08:59 | 10km Easy Run | Easy | 10.00 | 1:04:33 | 6:27 | 158 | 165 | 168 | 3 |
| 2026-01-03 | 07:14 | 9km Long Run | Long run | 9.01 | 56:39 | 6:17 | 163 | 175 | 169 | 4 |
| 2026-01-02 | 08:13 | 6km Easy Run | Easy | 6.23 | 39:15 | 6:18 | 163 | 171 | 170 | 3 |
| 2025-12-26 | 09:57 | 13km Easy Run | Easy | 13.00 | 1:23:33 | 6:26 | 154 | 163 | 168 | 3 |
| 2025-12-24 | 08:44 | Morning Run | Unstructured | 3.05 | 20:55 | 6:52 | - | - | - | 0 |
| 2025-12-23 | 09:41 | Tuesday Morning Run | Unstructured | 2.48 | 16:11 | 6:31 | - | - | 164 | 0 |
| 2025-12-23 | 09:00 | Fast 8-4-2s | Intervals | 6.46 | 41:39 | 6:27 | 156 | 175 | 161 | 0 |
| 2025-12-21 | 08:29 | 10km Easy Run | Easy | 1.04 | 6:44 | 6:27 | - | - | 170 | 0 |
| 2025-12-20 | 08:42 | 17km Long Run | Long run | 17.00 | 1:51:41 | 6:34 | 153 | 164 | 171 | 17 |
| 2025-12-19 | 06:33 | 400s into 200s | Intervals | 11.41 | 1:17:13 | 6:46 | 155 | 177 | 148 | 0 |
| 2025-12-16 | 06:35 | Progressive Run | Tempo and progressive | 9.28 | 1:00:25 | 6:31 | 155 | 168 | 165 | 2 |
| 2025-12-14 | 19:39 | 10km Easy Run | Easy | 10.00 | 1:05:48 | 6:35 | 153 | 159 | 170 | 4 |
| 2025-12-13 | 08:50 | 18km Race Practice Long Run | Long run | 16.00 | 1:43:56 | 6:30 | 157 | 163 | 169 | 8 |
| 2025-12-12 | 06:29 | Drop Set | Intervals | 10.31 | 1:10:03 | 6:48 | 150 | 169 | 160 | 4 |
| 2025-12-10 | 06:49 | 9km Easy Run | Easy | 8.89 | 58:02 | 6:31 | 153 | 159 | 171 | 4 |
| 2025-12-09 | 06:44 | 11km Easy Run | Easy | 6.62 | 41:56 | 6:20 | 155 | 161 | 171 | 2 |
| 2025-12-07 | 09:14 | Cyprus Road Races Grand Prix | Race | 10.00 | 58:07 | 5:49 | 167 | 180 | 172 | 43 |
| 2025-12-06 | 08:17 | Morning Run | Unstructured | 4.52 | 29:18 | 6:29 | 153 | 177 | - | 3 |
| 2025-12-03 | 06:38 | Taper 400s | Intervals | 7.13 | 47:13 | 6:37 | 150 | 176 | 154 | 3 |
| 2025-11-16 | 07:18 | Larnaka Radisson Run | Race | 21.81 | 2:12:03 | 6:03 | 167 | 187 | 170 | 8 |
About the data
All data comes from Strava, which receives the runs from the watch. Heart rate is from a Coros arm-band monitor paired to a Garmin Forerunner 170; earlier runs were recorded on an Apple Watch. Paces are average pace over the recorded time. Cadence is steps per minute.
Average and maximum heart rate, per-km splits and heart rate distributions are computed here from Strava's second-by-second record; gaps over 10 seconds count as pauses. 4 short runs (1 to 3 km) have no heart rate here because their second-by-second record could not be exported.
Run types come from the plan workout names in Strava ("Easy Run", "Long Run", "Tempo", "Intervals"); runs without a plan workout are unstructured. Races are the organised events, matched by date.
12 short runs from 2016 to 2018 (26.2 km) are not included in any totals. Strava has no sleep, resting heart rate or HRV data. Data pulled on 10 November 2026.