Distance
20.3
Time
1:43:45
Avg pace
5:06
Avg HR
147
Elevation
+67
Cadence
176
Session load
154rTSS
128Impulse
137Suffer
Max HR192 bpm
Moving time1:43:45
Shoe
Saucony Kinvara 13 Беленькие
883 km lifetime
Pace · HR · Elevation
over distance
Pace 5:06 /km
HR 147 avg
Elev +67 m
Aerobic durability
high confidence
Fade likely
Fade
+15.8%
Pa:Hr
+8.7%
Late 30m
5:27 /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
2.5 km
14:50
5:55 /km
118 bpm
+3 m
2
W
R
2.0 km
7:42
3:51 /km
158 bpm
+8 m
3
W
R
266 m
1:42
6:23 /km
156 bpm
+0 m
4
W
R
2.0 km
7:35
3:47 /km
165 bpm
+7 m
5
W
R
209 m
2:59
14:15 /km
137 bpm
+0 m
6
W
R
2.0 km
7:30
3:45 /km
164 bpm
+7 m
7
W
R
43 m
0:17
6:34 /km
163 bpm
+0 m
8
W
R
2.0 km
7:29
3:45 /km
163 bpm
+7 m
9
W
R
236 m
3:38
15:26 /km
134 bpm
+0 m
10
W
R
1.0 km
3:38
3:38 /km
173 bpm
+5 m
11
W
R
214 m
2:46
12:55 /km
139 bpm
+0 m
12
W
R
1.0 km
3:39
3:39 /km
160 bpm
+8 m
13
W
R
215 m
3:19
15:26 /km
135 bpm
+0 m
14
W
R
1.0 km
3:36
3:36 /km
162 bpm
+2 m
15
W
R
227 m
3:26
15:09 /km
134 bpm
+5 m
16
W
R
1.0 km
3:34
3:34 /km
159 bpm
+0 m
17
W
R
866 m
6:43
7:45 /km
134 bpm
+7 m
18
W
R
3.6 km
19:12
5:24 /km
143 bpm
+16 m
At race paces
km in this run at target
5K3:54 /km
2.1 km
10K4:02 /km
0.4 km
HM4:15 /km
0.2 km
Marathon4:25 /km
0.2 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:57 /km
114 bpm
+0 m
2
5:51 /km
120 bpm
-4 m
3
4:56 /km
132 bpm
0 m
4
3:51 /km
161 bpm
+1 m
5
4:30 /km
160 bpm
-3 m
6
3:48 /km
165 bpm
+3 m
7
5:58 /km
155 bpm
-4 m
8
3:45 /km
160 bpm
+4 m
9
3:47 /km
168 bpm
-3 m
10
3:54 /km
159 bpm
+3 m
11
3:44 /km
167 bpm
-2 m
12
6:26 /km
153 bpm
+2 m
13
5:39 /km
155 bpm
-1 m
14
6:10 /km
151 bpm
+0 m
15
6:13 /km
149 bpm
+4 m
16
4:28 /km
161 bpm
-6 m
17
6:40 /km
133 bpm
+4 m
18
5:07 /km
145 bpm
-4 m
19
5:21 /km
144 bpm
+6 m
20
5:38 /km
141 bpm
+1 m
21
5:53 /km
141 bpm
+4 m
Workout assessment
compare this session with your previous 6 weeks
Assess