Afternoon Run

1 Nov 2023 · 13:01
← →
easy
Distance 12.1
Time 1:08:43
Avg pace 5:42
Avg HR 136
Elevation +127
Cadence 177
Needs attention
HR above pace zone
63% of running time
Pace zone Easy5:38/km
HR zone Easy138 bpm
Above zone 37of 58 min
Recovery 3% Easy 44% Steady 51% LT1 3%

After the warm-up, pace was Easy (5:38/km), where HR should be 128–138 bpm. HR averaged 138 bpm — Easy; 63% of the time it was above the pace zone, mostly Easy and Steady. It was above the zone from the start — typical of residual fatigue, heat, stress or illness. If the effort felt normal, check the HR sensor.

12.1 km
Session load
63rTSS
60Impulse
41Suffer
Max HR152 bpm
Moving time1:08:43
HR cost 776 b/km · -3.2%
Shoe Nike Pegasus 37 Кои 1170 km lifetime
Pace · HR · Elevation over distance
Pace 5:42 /km HR 136 avg Elev +127 m
Aerobic durability
Good
high confidence
Fade -4.7%
Pa:Hr +2.0%
Late 30m —

Aerobic durability looked controlled: late pace/HR drift stayed within the useful range.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
6.0 km
35:06
5:50 /km
132 bpm
+79 m
2
W R
6.0 km
33:37
5:34 /km
140 bpm
+57 m
At race paces km in this run at target
5K3:54 /km
0.0 km
10K4:02 /km
0.0 km
HM4:15 /km
0.0 km
Marathon4:25 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:09 /km
123 bpm
+9 m
2
5:45 /km
129 bpm
+0 m
3
5:44 /km
130 bpm
-10 m
4
5:52 /km
133 bpm
+12 m
5
5:41 /km
135 bpm
-5 m
6
5:42 /km
141 bpm
+13 m
7
5:37 /km
138 bpm
-13 m
8
5:28 /km
141 bpm
+4 m
9
5:32 /km
139 bpm
-11 m
10
5:42 /km
140 bpm
+10 m
11
5:45 /km
138 bpm
-4 m
12
5:24 /km
142 bpm
-8 m
13
5:46 /km
141 bpm
+0 m
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