12*(400@3:40/400@4:30)

30 Nov 2023 · 09:43
← →
12×400m repetition workout
Distance 18.0
Time 1:25:57
Avg pace 4:46
Avg HR 152
Elevation +74
Cadence 180
18.0 km
Session load
125rTSS
121Impulse
146Suffer
Max HR174 bpm
Moving time1:25:57
Shoe Saucony Kinvara 13 Беленькие 883 km lifetime
Pace · HR · Elevation over distance
Pace 4:46 /km HR 152 avg Elev +74 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
1.0 km
6:02
6:02 /km
115 bpm
+2 m
2
W R
1.0 km
5:54
5:55 /km
120 bpm
+0 m
3
W R
771 m
4:25
5:44 /km
122 bpm
+0 m
4
W R
400 m
1:28
3:40 /km
148 bpm
+5 m
5
W R
400 m
1:44
4:20 /km
158 bpm
+2 m
6
W R
400 m
1:27
3:37 /km
162 bpm
+0 m
7
W R
400 m
1:43
4:18 /km
164 bpm
+0 m
8
W R
400 m
1:28
3:40 /km
167 bpm
+3 m
9
W R
400 m
1:43
4:18 /km
168 bpm
+4 m
10
W R
400 m
1:25
3:32 /km
168 bpm
+0 m
11
W R
400 m
1:43
4:18 /km
169 bpm
+0 m
12
W R
400 m
1:26
3:35 /km
170 bpm
+3 m
13
W R
400 m
1:48
4:30 /km
169 bpm
+5 m
14
W R
400 m
1:27
3:37 /km
170 bpm
+0 m
15
W R
400 m
2:06
5:15 /km
164 bpm
+0 m
16
W R
400 m
1:26
3:35 /km
164 bpm
+3 m
17
W R
400 m
1:47
4:27 /km
169 bpm
+6 m
18
W R
400 m
1:26
3:35 /km
170 bpm
+0 m
19
W R
400 m
1:46
4:25 /km
167 bpm
+0 m
20
W R
400 m
1:28
3:40 /km
169 bpm
+0 m
21
W R
400 m
1:58
4:55 /km
166 bpm
+6 m
22
W R
400 m
1:28
3:40 /km
166 bpm
+0 m
23
W R
400 m
1:51
4:38 /km
165 bpm
+0 m
24
W R
400 m
1:27
3:37 /km
168 bpm
+0 m
25
W R
400 m
1:53
4:42 /km
167 bpm
+5 m
26
W R
400 m
1:28
3:40 /km
168 bpm
+0 m
27
W R
400 m
5:14
13:07 /km
136 bpm
+0 m
28
W R
1.0 km
4:49
4:49 /km
151 bpm
+9 m
29
W R
1.0 km
4:38
4:38 /km
156 bpm
+0 m
30
W R
1.0 km
4:44
4:44 /km
156 bpm
+8 m
31
W R
1.0 km
4:40
4:40 /km
155 bpm
+3 m
32
W R
1.0 km
4:44
4:44 /km
156 bpm
+5 m
33
W R
653 m
3:06
4:45 /km
156 bpm
+3 m
At race paces km in this run at target
5K3:54 /km
0.8 km
10K4:02 /km
0.7 km
HM4:15 /km
0.9 km
Marathon4:25 /km
1.7 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:02 /km
115 bpm
-2 m
2
5:53 /km
120 bpm
-7 m
3
5:16 /km
125 bpm
-2 m
4
3:56 /km
159 bpm
-2 m
5
4:04 /km
166 bpm
+6 m
6
4:00 /km
168 bpm
-7 m
7
3:56 /km
170 bpm
+3 m
8
4:19 /km
165 bpm
+1 m
9
4:09 /km
169 bpm
-2 m
10
4:20 /km
167 bpm
+6 m
11
4:03 /km
166 bpm
-7 m
12
4:06 /km
168 bpm
+3 m
13
8:08 /km
141 bpm
-1 m
14
4:42 /km
155 bpm
-1 m
15
4:43 /km
157 bpm
+7 m
16
4:42 /km
155 bpm
-7 m
17
4:42 /km
157 bpm
+4 m
18
4:46 /km
155 bpm
-1 m
19
4:50 /km
157 bpm
+0 m
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