10*400@3:20/200

31 Oct 2023 · 11:45
← →
10×400m long repetition workout
Distance 16.9
Time 1:38:33
Avg pace 5:49
Avg HR 139
Elevation +71
Cadence 174
16.9 km
Session load
117rTSS
100Impulse
73Suffer
Max HR173 bpm
Moving time1:38:33
Shoe Saucony Kinvara 13 Беленькие 883 km lifetime
Pace · HR · Elevation over distance
Pace 5:49 /km HR 139 avg Elev +71 m
Aerobic durability
Fade likely
high confidence
Fade +12.3%
Pa:Hr +6.8%
Late 30m 6:20 /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
1.0 km
6:09
6:09 /km
113 bpm
+0 m
2
W R
1.1 km
6:12
5:42 /km
128 bpm
+10 m
3
W R
400 m
1:22
3:25 /km
150 bpm
+0 m
4
W R
200 m
1:08
5:40 /km
154 bpm
+0 m
5
W R
400 m
1:20
3:20 /km
159 bpm
+2 m
6
W R
200 m
1:16
6:20 /km
159 bpm
+0 m
7
W R
400 m
1:19
3:18 /km
164 bpm
+5 m
8
W R
200 m
1:18
6:31 /km
162 bpm
+0 m
9
W R
400 m
1:19
3:18 /km
165 bpm
+0 m
10
W R
200 m
1:56
9:41 /km
154 bpm
+0 m
11
W R
400 m
1:19
3:18 /km
159 bpm
+4 m
12
W R
200 m
2:40
13:20 /km
146 bpm
+5 m
13
W R
400 m
1:17
3:13 /km
159 bpm
+0 m
14
W R
200 m
2:25
12:05 /km
143 bpm
+0 m
15
W R
400 m
1:17
3:13 /km
159 bpm
+0 m
16
W R
200 m
1:59
9:55 /km
150 bpm
+0 m
17
W R
400 m
1:19
3:18 /km
162 bpm
+4 m
18
W R
200 m
2:20
11:39 /km
151 bpm
+3 m
19
W R
400 m
1:17
3:13 /km
159 bpm
+0 m
20
W R
200 m
2:43
13:33 /km
143 bpm
+0 m
21
W R
400 m
1:17
3:13 /km
159 bpm
+0 m
22
W R
200 m
2:25
12:05 /km
145 bpm
+0 m
23
W R
8.8 km
52:47
5:58 /km
134 bpm
+45 m
At race paces km in this run at target
5K3:54 /km
0.2 km
10K4:02 /km
0.2 km
HM4:15 /km
0.2 km
Marathon4:25 /km
0.2 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:08 /km
113 bpm
-6 m
2
5:41 /km
128 bpm
+5 m
3
4:05 /km
150 bpm
-2 m
4
4:33 /km
162 bpm
-2 m
5
5:36 /km
159 bpm
+3 m
6
6:01 /km
147 bpm
-4 m
7
6:19 /km
154 bpm
+5 m
8
6:23 /km
154 bpm
-3 m
9
6:42 /km
136 bpm
+3 m
10
6:09 /km
130 bpm
+6 m
11
5:58 /km
129 bpm
-7 m
12
6:06 /km
131 bpm
+3 m
13
5:58 /km
133 bpm
-2 m
14
6:12 /km
132 bpm
-1 m
15
5:57 /km
136 bpm
+6 m
16
5:39 /km
137 bpm
-8 m
17
5:27 /km
146 bpm
+5 m
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