Distance
20.1
Time
1:30:38
Avg pace
4:30
Avg HR
150
Elevation
+150
Cadence
181
Session load
148rTSS
119Impulse
134Suffer
Max HR187 bpm
Moving time1:30:38
Shoe
Saucony Endorphin Speed 2 Jazz
1008 km lifetime
Pace · HR · Elevation
over distance
Pace 4:30 /km
HR 150 avg
Elev +150 m
Aerobic durability
high confidence
Watch
Fade
-0.1%
Pa:Hr
+5.7%
Late 30m
4:35 /km
There was some late drift. Keep the structure, but avoid making the next long run harder.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:27
5:27 /km
119 bpm
+4 m
2
W
R
1.0 km
5:18
5:18 /km
126 bpm
+2 m
3
W
R
278 m
1:29
5:21 /km
120 bpm
+0 m
4
W
R
1.0 km
3:55
3:55 /km
148 bpm
+7 m
5
W
R
1.0 km
3:52
3:52 /km
158 bpm
+2 m
6
W
R
264 m
1:35
6:00 /km
154 bpm
+0 m
7
W
R
2.0 km
7:40
3:50 /km
156 bpm
+6 m
8
W
R
278 m
1:39
5:56 /km
155 bpm
+0 m
9
W
R
2.0 km
7:41
3:50 /km
160 bpm
+7 m
10
W
R
278 m
1:48
6:29 /km
149 bpm
+0 m
11
W
R
2.0 km
7:39
3:49 /km
161 bpm
+6 m
12
W
R
299 m
2:22
7:54 /km
144 bpm
+0 m
13
W
R
2.0 km
7:36
3:48 /km
160 bpm
+41 m
14
W
R
238 m
3:00
12:38 /km
134 bpm
+0 m
15
W
R
4.0 km
15:39
3:55 /km
164 bpm
+14 m
16
W
R
2.5 km
13:51
5:31 /km
137 bpm
+71 m
At race paces
km in this run at target
5K3:54 /km
7.9 km
10K4:02 /km
0.9 km
HM4:15 /km
0.2 km
Marathon4:25 /km
0.3 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:27 /km
119 bpm
+1 m
2
5:19 /km
126 bpm
-10 m
3
4:19 /km
136 bpm
+0 m
4
3:52 /km
157 bpm
+3 m
5
4:29 /km
152 bpm
-2 m
6
3:49 /km
155 bpm
+3 m
7
4:24 /km
160 bpm
-4 m
8
3:53 /km
159 bpm
+1 m
9
4:24 /km
161 bpm
-2 m
10
4:02 /km
157 bpm
+3 m
11
3:49 /km
163 bpm
-3 m
12
4:58 /km
150 bpm
+10 m
13
3:49 /km
162 bpm
-7 m
14
6:04 /km
141 bpm
+0 m
15
3:54 /km
163 bpm
-2 m
16
3:54 /km
169 bpm
-1 m
17
3:55 /km
168 bpm
-1 m
18
5:36 /km
147 bpm
+6 m
19
4:52 /km
138 bpm
+1 m
20
5:02 /km
141 bpm
+13 m
21
5:46 /km
142 bpm
+6 m
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