12k (10) progression from 4:10 to 3:45

4 Jan 2024 · 10:00
← →
10k-pace CV long workout
Distance 20.0
Time 1:34:56
Avg pace 4:44
Avg HR 143
Elevation +49
Cadence 180
New 30 min best +1.5% New 20 min best +2.4%
20.0 km
Session load
138rTSS
107Impulse
94Suffer
Max HR166 bpm
Moving time1:34:56
Shoe Saucony Endorphin Speed 2 Jazz 1008 km lifetime
Pace · HR · Elevation over distance
Pace 4:44 /km HR 143 avg Elev +49 m
Aerobic durability
Fade likely
high confidence
Fade +19.5%
Pa:Hr +7.2%
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
1.0 km
5:55
5:55 /km
111 bpm
+3 m
2
W R
1.0 km
5:40
5:40 /km
118 bpm
+0 m
3
W R
1.0 km
4:12
4:12 /km
143 bpm
+3 m
4
W R
1.0 km
4:07
4:07 /km
152 bpm
+6 m
5
W R
1.0 km
4:06
4:06 /km
154 bpm
+0 m
6
W R
1.0 km
4:06
4:06 /km
155 bpm
+0 m
7
W R
1.0 km
4:02
4:02 /km
158 bpm
+2 m
8
W R
1.0 km
4:00
4:00 /km
159 bpm
+0 m
9
W R
1.0 km
3:58
3:58 /km
160 bpm
+0 m
10
W R
1.0 km
3:54
3:54 /km
162 bpm
+0 m
11
W R
1.0 km
3:51
3:51 /km
163 bpm
+0 m
12
W R
1.0 km
3:53
3:53 /km
162 bpm
+0 m
13
W R
144 m
0:35
4:03 /km
162 bpm
+0 m
14
W R
190 m
3:52
20:20 /km
133 bpm
+0 m
15
W R
1.0 km
3:47
3:47 /km
153 bpm
+5 m
16
W R
1.0 km
3:48
3:48 /km
160 bpm
+5 m
17
W R
257 m
4:15
16:30 /km
129 bpm
+0 m
18
W R
1.0 km
5:20
5:19 /km
132 bpm
+3 m
19
W R
1.0 km
5:25
5:25 /km
135 bpm
+4 m
20
W R
1.0 km
5:23
5:23 /km
133 bpm
+4 m
21
W R
1.0 km
5:16
5:16 /km
134 bpm
+4 m
22
W R
1.0 km
5:20
5:19 /km
135 bpm
+6 m
23
W R
457 m
2:28
5:24 /km
135 bpm
+2 m
At race paces km in this run at target
5K3:54 /km
4.2 km
10K4:02 /km
3.8 km
HM4:15 /km
1.9 km
Marathon4:25 /km
0.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:55 /km
111 bpm
+1 m
2
5:40 /km
118 bpm
-5 m
3
4:13 /km
143 bpm
0 m
4
4:07 /km
152 bpm
+1 m
5
4:07 /km
154 bpm
+1 m
6
4:05 /km
155 bpm
0 m
7
4:03 /km
158 bpm
+0 m
8
4:00 /km
159 bpm
0 m
9
3:59 /km
160 bpm
0 m
10
3:54 /km
162 bpm
-1 m
11
3:51 /km
163 bpm
-1 m
12
3:54 /km
162 bpm
0 m
13
5:26 /km
146 bpm
0 m
14
3:50 /km
160 bpm
+2 m
15
6:52 /km
136 bpm
-1 m
16
5:17 /km
135 bpm
+2 m
17
5:29 /km
134 bpm
0 m
18
5:18 /km
133 bpm
+1 m
19
5:19 /km
134 bpm
+4 m
20
5:19 /km
135 bpm
+2 m
21
5:45 /km
135 bpm
+1 m
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