Distance
14.0
Time
1:16:59
Avg pace
5:30
Avg HR
141
Elevation
+48
Cadence
174
Needs attention
55% of running time
HR above pace zone
Pace zone
Easy5:22/km
HR zone
Steady143 bpm
Above zone
35of 63 min
Easy 4%
Steady 89%
LT1 7%
After the warm-up, pace was Easy (5:22/km), where HR should be 128–138 bpm. HR averaged 143 bpm — Steady; 55% of the time it was above the pace zone, mostly Steady.
Session load
77rTSS
77Impulse
75Suffer
Max HR151 bpm
Moving time1:16:59
HR cost
766 b/km · +0.0%
Shoe
Altra Torin 6 Беленькие
1003 km lifetime
Pace · HR · Elevation
over distance
Pace 5:30 /km
HR 141 avg
Elev +48 m
Aerobic durability
high confidence
Fade likely
Fade
+6.1%
Pa:Hr
+4.1%
Late 30m
—
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
14.0 km
1:16:59
5:30 /km
141 bpm
+49 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
5:26 /km
128 bpm
-4 m
2
5:18 /km
138 bpm
-6 m
3
5:22 /km
141 bpm
-4 m
4
5:17 /km
146 bpm
+9 m
5
5:19 /km
142 bpm
-6 m
6
5:23 /km
141 bpm
-3 m
7
5:52 /km
140 bpm
+4 m
8
5:23 /km
140 bpm
-4 m
9
5:30 /km
143 bpm
+3 m
10
5:22 /km
146 bpm
+7 m
11
5:22 /km
144 bpm
-10 m
12
5:26 /km
144 bpm
+5 m
13
6:25 /km
139 bpm
+4 m
14
5:30 /km
141 bpm
+3 m
15
6:17 /km
146 bpm
+0 m
Workout assessment
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