Distance
20.0
Time
1:40:50
Avg pace
5:02
Avg HR
150
Elevation
+76
Cadence
181
Session load
131rTSS
127Impulse
136Suffer
Max HR170 bpm
Moving time1:40:50
Shoe
Nike Pegasus 37 Кои
1170 km lifetime
Pace · HR · Elevation
over distance
Pace 5:02 /km
HR 150 avg
Elev +76 m
Aerobic durability
high confidence
Fade likely
Fade
+17.2%
Pa:Hr
+2.4%
Late 30m
4:17 /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
12:57
5:41 /km
128 bpm
+7 m
2
W
R
10.0 km
45:42
4:34 /km
156 bpm
+40 m
3
W
R
4.0 km
16:14
4:03 /km
166 bpm
+16 m
4
W
R
277 m
6:02
21:39 /km
137 bpm
+0 m
5
W
R
3.4 km
19:18
5:44 /km
137 bpm
+18 m
6
W
R
104 m
0:35
5:38 /km
139 bpm
+0 m
At race paces
km in this run at target
5K3:54 /km
1.1 km
10K4:02 /km
2.1 km
HM4:15 /km
0.9 km
Marathon4:25 /km
5.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:41 /km
124 bpm
-1 m
2
5:40 /km
130 bpm
-4 m
3
4:52 /km
145 bpm
+1 m
4
4:32 /km
157 bpm
+0 m
5
4:32 /km
154 bpm
-4 m
6
4:37 /km
157 bpm
+3 m
7
4:33 /km
158 bpm
-3 m
8
4:34 /km
158 bpm
+3 m
9
4:32 /km
155 bpm
-4 m
10
4:35 /km
156 bpm
+4 m
11
4:34 /km
154 bpm
-4 m
12
4:39 /km
157 bpm
+5 m
13
4:11 /km
161 bpm
-2 m
14
4:03 /km
167 bpm
+1 m
15
4:08 /km
166 bpm
+5 m
16
4:02 /km
166 bpm
-5 m
17
9:55 /km
141 bpm
+4 m
18
5:47 /km
135 bpm
-2 m
19
5:39 /km
139 bpm
+6 m
20
5:33 /km
139 bpm
+0 m
21
5:40 /km
136 bpm
+0 m
Workout assessment
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