Distance
20.0
Time
1:43:30
Avg pace
5:10
Avg HR
142
Elevation
+75
Cadence
175
★
New 10 min best
+0.8%
★
New 8 min best
+0.2%
Session load
138rTSS
110Impulse
100Suffer
Max HR170 bpm
Moving time1:43:30
Shoe
Saucony Endorphin Speed 2 Jazz
1008 km lifetime
Pace · HR · Elevation
over distance
Pace 5:10 /km
HR 142 avg
Elev +75 m
Aerobic durability
high confidence
Fade likely
Fade
+2.0%
Pa:Hr
+8.2%
Late 30m
4:57 /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
6:05
6:05 /km
113 bpm
+3 m
2
W
R
1.0 km
5:54
5:55 /km
121 bpm
+0 m
3
W
R
1.0 km
5:39
5:39 /km
129 bpm
+8 m
4
W
R
70 m
0:22
5:13 /km
128 bpm
+0 m
5
W
R
1.0 km
3:52
3:52 /km
152 bpm
+0 m
6
W
R
1.0 km
3:47
3:47 /km
164 bpm
+7 m
7
W
R
1.0 km
3:43
3:43 /km
167 bpm
+6 m
8
W
R
28 m
0:07
4:14 /km
169 bpm
+0 m
9
W
R
320 m
5:12
16:20 /km
124 bpm
+0 m
10
W
R
1.0 km
3:44
3:44 /km
157 bpm
+2 m
11
W
R
1.0 km
3:47
3:47 /km
166 bpm
+6 m
12
W
R
12 m
0:03
4:18 /km
165 bpm
+0 m
13
W
R
354 m
5:41
16:02 /km
128 bpm
+0 m
14
W
R
1.0 km
3:45
3:45 /km
157 bpm
+11 m
15
W
R
1.0 km
3:48
3:48 /km
165 bpm
+0 m
16
W
R
1.0 km
6:25
6:25 /km
133 bpm
+7 m
17
W
R
1.0 km
5:18
5:18 /km
136 bpm
+4 m
18
W
R
1.0 km
5:13
5:13 /km
139 bpm
+5 m
19
W
R
1.0 km
5:09
5:09 /km
139 bpm
+0 m
20
W
R
1.0 km
5:11
5:11 /km
141 bpm
+5 m
21
W
R
1.0 km
5:04
5:04 /km
143 bpm
+4 m
22
W
R
1.0 km
5:03
5:03 /km
142 bpm
+3 m
23
W
R
1.0 km
4:45
4:45 /km
146 bpm
+4 m
24
W
R
1.0 km
4:35
4:35 /km
150 bpm
+3 m
25
W
R
248 m
1:07
4:30 /km
153 bpm
+3 m
At race paces
km in this run at target
5K3:54 /km
1.7 km
10K4:02 /km
0.2 km
HM4:15 /km
0.1 km
Marathon4:25 /km
0.9 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:05 /km
113 bpm
+1 m
2
5:52 /km
121 bpm
-6 m
3
5:41 /km
129 bpm
+4 m
4
3:59 /km
149 bpm
-2 m
5
3:48 /km
163 bpm
+1 m
6
3:43 /km
167 bpm
+3 m
7
7:45 /km
139 bpm
-5 m
8
3:50 /km
165 bpm
+5 m
9
8:05 /km
140 bpm
-6 m
10
3:47 /km
161 bpm
+4 m
11
5:05 /km
155 bpm
+1 m
12
5:29 /km
131 bpm
-1 m
13
5:18 /km
137 bpm
0 m
14
5:10 /km
139 bpm
-3 m
15
5:13 /km
139 bpm
-1 m
16
5:09 /km
141 bpm
+3 m
17
5:05 /km
143 bpm
-5 m
18
5:00 /km
143 bpm
+4 m
19
4:45 /km
147 bpm
+4 m
20
4:32 /km
151 bpm
+2 m
21
4:54 /km
155 bpm
+1 m
Workout assessment
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