Running

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I think that the 5k time that it is based on is one that I could beat if I went out and tried a bit harder, but I'm not sure, that said, what use these zones are for training?

I look at mine exactly as I'd look at them for cycling. I try and stay in zone 3. But end up alternating between 2 and 4. Which I also do in cycling. Basically I push it a bit too much, then get tired, recover, and overcompensate by pushing too much. Strava does help this.

Your spread looks really good to my uneducated eye.

My average zone for Sundays hour run was 4.6 based on HR (with an age calculated HRmax. So very wrong). It was bloody slow though. First run in 'normal' shoes since recieving my Skoras. Tricky off road route, and terrible weather aside. It still felt slow.