Distance
20.0
Time
1:31:03
Avg pace
4:33
Avg HR
150
Elevation
+59
Cadence
180
★
New 1 hour best
+2.7%
★
New 45 min best
+2.4%
Session load
138rTSS
122Impulse
125Suffer
Max HR166 bpm
Moving time1:31:03
Shoe
Saucony Endorphin Speed 2 Jazz
1008 km lifetime
Pace · HR · Elevation
over distance
Pace 4:33 /km
HR 150 avg
Elev +59 m
Aerobic durability
high confidence
Fade likely
Fade
+13.8%
Pa:Hr
+7.4%
Late 30m
5:18 /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
1.7 km
9:39
5:40 /km
121 bpm
+3 m
2
W
R
14.7 km
1:00:00
4:06 /km
161 bpm
+47 m
3
W
R
3.6 km
21:23
5:52 /km
135 bpm
+17 m
At race paces
km in this run at target
5K3:54 /km
2.2 km
10K4:02 /km
9.2 km
HM4:15 /km
3.1 km
Marathon4:25 /km
0.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:44 /km
118 bpm
+1 m
2
5:09 /km
129 bpm
-4 m
3
4:06 /km
154 bpm
-2 m
4
4:06 /km
159 bpm
0 m
5
4:00 /km
162 bpm
-3 m
6
4:08 /km
161 bpm
+0 m
7
4:06 /km
162 bpm
-2 m
8
4:06 /km
163 bpm
+0 m
9
4:04 /km
162 bpm
-3 m
10
4:08 /km
163 bpm
+4 m
11
4:05 /km
161 bpm
-3 m
12
4:09 /km
161 bpm
+3 m
13
4:06 /km
162 bpm
-2 m
14
4:09 /km
161 bpm
+3 m
15
4:06 /km
160 bpm
-4 m
16
4:00 /km
163 bpm
+4 m
17
5:19 /km
144 bpm
-6 m
18
5:41 /km
137 bpm
+2 m
19
5:50 /km
133 bpm
0 m
20
6:01 /km
132 bpm
+6 m
21
5:45 /km
130 bpm
+0 m
Workout assessment
compare this session with your previous 6 weeks
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