WU + 2*(8*200Uphill+2*200Downhill) + CD

10 Oct 2023 · 10:28
← →
long workout
Distance 16.0
Time 1:40:02
Avg pace 6:15
Avg HR 142
Elevation +164
Cadence 167
16.0 km
Session load
114rTSS
107Impulse
95Suffer
Max HR172 bpm
Moving time1:40:02
Shoe Saucony Kinvara 11 Жёлтенькие 826 km lifetime
Pace · HR · Elevation over distance
Pace 6:15 /km HR 142 avg Elev +164 m
Aerobic durability
Fade likely
high confidence
Fade +14.2%
Pa:Hr +8.0%
Late 30m 6:59 /km

The run shows meaningful late fade. Start easier, fuel earlier, or keep the next long run controlled.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
2.3 km
13:30
5:56 /km
122 bpm
+9 m
2
W R
200 m
0:40
3:20 /km
138 bpm
+7 m
3
W R
263 m
1:38
6:13 /km
146 bpm
+0 m
4
W R
200 m
0:36
3:00 /km
146 bpm
+6 m
5
W R
265 m
1:37
6:06 /km
154 bpm
+0 m
6
W R
200 m
0:37
3:05 /km
155 bpm
+6 m
7
W R
251 m
1:41
6:42 /km
155 bpm
+0 m
8
W R
200 m
0:37
3:05 /km
155 bpm
+6 m
9
W R
263 m
1:41
6:25 /km
158 bpm
+0 m
10
W R
200 m
0:37
3:05 /km
154 bpm
+7 m
11
W R
261 m
1:43
6:35 /km
159 bpm
+0 m
12
W R
200 m
0:37
3:05 /km
157 bpm
+6 m
13
W R
259 m
2:14
8:35 /km
146 bpm
+0 m
14
W R
200 m
0:38
3:10 /km
150 bpm
+7 m
15
W R
264 m
2:24
9:03 /km
143 bpm
+0 m
16
W R
200 m
0:36
3:00 /km
149 bpm
+7 m
17
W R
258 m
3:03
11:49 /km
138 bpm
+3 m
18
W R
200 m
0:35
2:55 /km
152 bpm
+0 m
19
W R
279 m
2:08
7:39 /km
150 bpm
+7 m
20
W R
200 m
0:36
3:00 /km
155 bpm
+0 m
21
W R
1.7 km
13:27
7:45 /km
140 bpm
+9 m
22
W R
238 m
0:53
3:43 /km
157 bpm
+8 m
23
W R
10 m
0:10
16:11 /km
160 bpm
+0 m
24
W R
243 m
1:50
7:32 /km
144 bpm
+0 m
25
W R
200 m
0:41
3:25 /km
152 bpm
+7 m
26
W R
250 m
2:06
8:23 /km
145 bpm
+0 m
27
W R
200 m
0:39
3:15 /km
152 bpm
+7 m
28
W R
22 m
0:08
6:02 /km
166 bpm
+0 m
29
W R
11 m
0:10
15:26 /km
164 bpm
+0 m
30
W R
215 m
1:56
8:58 /km
140 bpm
+0 m
31
W R
200 m
0:39
3:15 /km
152 bpm
+8 m
32
W R
248 m
2:20
9:25 /km
144 bpm
+0 m
33
W R
200 m
0:40
3:20 /km
151 bpm
+8 m
34
W R
261 m
2:26
9:19 /km
145 bpm
+0 m
35
W R
200 m
0:40
3:20 /km
153 bpm
+7 m
36
W R
252 m
2:30
9:55 /km
142 bpm
+0 m
37
W R
200 m
0:41
3:25 /km
151 bpm
+6 m
38
W R
250 m
3:12
12:49 /km
133 bpm
+0 m
39
W R
200 m
0:39
3:15 /km
147 bpm
+7 m
40
W R
262 m
2:31
9:38 /km
139 bpm
+0 m
41
W R
200 m
0:38
3:10 /km
151 bpm
+7 m
42
W R
240 m
2:35
10:45 /km
141 bpm
+3 m
43
W R
209 m
0:39
3:07 /km
154 bpm
+0 m
44
W R
270 m
3:03
11:16 /km
138 bpm
+6 m
45
W R
206 m
0:38
3:04 /km
147 bpm
+0 m
46
W R
2.9 km
16:04
5:38 /km
147 bpm
+15 m
At race paces km in this run at target
5K3:54 /km
0.5 km
10K4:02 /km
0.4 km
HM4:15 /km
0.5 km
Marathon4:25 /km
0.6 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:47 /km
120 bpm
0 m
2
5:57 /km
124 bpm
-7 m
3
5:00 /km
138 bpm
+6 m
4
5:11 /km
156 bpm
-3 m
5
5:39 /km
153 bpm
-4 m
6
7:09 /km
142 bpm
+4 m
7
8:08 /km
145 bpm
-4 m
8
6:15 /km
140 bpm
-5 m
9
5:41 /km
146 bpm
+9 m
10
6:17 /km
148 bpm
+4 m
11
7:24 /km
146 bpm
-1 m
12
7:39 /km
138 bpm
-4 m
13
7:21 /km
142 bpm
+6 m
14
6:16 /km
146 bpm
-8 m
15
5:32 /km
141 bpm
+9 m
16
4:42 /km
155 bpm
+2 m
17
5:41 /km
157 bpm
0 m
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