Stronger Each Step activity
Slow & Steady: 3.5 km Run Around Capalaba
Garmin title: Brisbane Running
23 Feb 2026, 6:14 am
running
Video attached
Distance
3.50 km
Duration
27:23
Average pace
7:49/km
Activity story
Slow & Steady: 3.5 km Run Around Capalaba
Route map
548 GPS points loaded from PostgreSQL.
Loading map…
Privacy-trimmed public map
Public map is privacy-trimmed. The first and last sections of the GPS track are hidden.
Start hidden: 0.50 kmFinish hidden: 0.50 kmVisible GPS track: 2.50 km
Elevation profile
Elevation plotted against calculated distance along the route.
Heart rate
Heart rate plotted against calculated distance along the route.
Smoothed pace
Pace calculated from GPS distance and timestamps using a 250 m rolling window. Faster pace appears higher on the chart.
Kilometre laps
Derived from GPS track points, timestamps, and per-point heart rate data. The final row may be a partial kilometre.
| Lap | Distance | Time | Pace | Avg HR | Max HR |
|---|---|---|---|---|---|
| 1 | 1.00 km | 6:36 | 6:36/km | 147 bpm | 166 bpm |
| 2 | 1.00 km | 8:42 | 8:42/km | 167 bpm | 187 bpm |
| 3 | 1.00 km | 8:03 | 8:03/km | 168 bpm | 177 bpm |
| 4 | 508 m | 3:51 | 7:35/km | 168 bpm | 179 bpm |
Heart and effort
Average heart rate
163 bpm
Max heart rate
187 bpm
VO2 max
38.0
Calories
367 kcal
Movement
Moving time
25:56
Best pace
5:50/km
Average cadence
146 spm
Max cadence
174 spm
Elevation gain
26 m
Elevation loss
29 m
Capalaba Run Reflections
Route
I chose Capalaba’s mix of road and light bushland for this run.
Streets: flat and forgiving.
Trail: a sudden dip into a small bushland stretch that gives a gentle change of pace, keeping things interesting.
Distance & Pace
3.5 km in 27:23 – a steady, manageable chunk of time (~27 min).
Target pace: 7:49 min/km.
Most of the run stayed within that window, even though I slowed slightly on the trail portion.
Takeaway