Distance
20.7
Time
1:35:38
Avg pace
4:38
Avg HR
147
Elevation
+76
Cadence
179
Session load
154rTSS
118Impulse
120Suffer
Max HR171 bpm
Moving time1:35:38
Shoe
Saucony Endorphin Speed 2 Jazz
1008 km lifetime
Pace · HR · Elevation
over distance
Pace 4:38 /km
HR 147 avg
Elev +76 m
Aerobic durability
high confidence
Watch
Fade
+3.2%
Pa:Hr
+4.7%
Late 30m
5:18 /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
2.6 km
14:12
5:22 /km
126 bpm
+4 m
2
W
R
2.0 km
7:36
3:48 /km
156 bpm
+13 m
3
W
R
250 m
2:00
7:58 /km
145 bpm
+0 m
4
W
R
2.0 km
7:35
3:47 /km
154 bpm
+6 m
5
W
R
226 m
2:00
8:49 /km
145 bpm
+0 m
6
W
R
2.0 km
7:33
3:46 /km
159 bpm
+7 m
7
W
R
216 m
2:01
9:22 /km
147 bpm
+2 m
8
W
R
2.0 km
7:38
3:49 /km
161 bpm
+10 m
9
W
R
130 m
1:30
11:30 /km
146 bpm
+0 m
10
W
R
2.0 km
7:36
3:48 /km
161 bpm
+10 m
11
W
R
267 m
2:47
10:25 /km
132 bpm
+5 m
12
W
R
4.0 km
15:24
3:51 /km
157 bpm
+10 m
13
W
R
298 m
3:59
13:20 /km
126 bpm
+0 m
14
W
R
2.6 km
13:41
5:12 /km
136 bpm
+19 m
At race paces
km in this run at target
5K3:54 /km
5.6 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
5:28 /km
130 bpm
+1 m
2
5:21 /km
127 bpm
-5 m
3
4:48 /km
127 bpm
0 m
4
3:43 /km
157 bpm
+2 m
5
4:52 /km
154 bpm
-2 m
6
3:47 /km
153 bpm
+1 m
7
4:41 /km
156 bpm
-3 m
8
4:03 /km
149 bpm
-1 m
9
3:47 /km
162 bpm
-2 m
10
4:59 /km
151 bpm
+2 m
11
3:51 /km
166 bpm
-2 m
12
4:50 /km
154 bpm
+1 m
13
3:49 /km
165 bpm
-2 m
14
5:33 /km
145 bpm
+3 m
15
3:50 /km
155 bpm
+0 m
16
3:50 /km
156 bpm
+0 m
17
3:51 /km
161 bpm
+1 m
18
6:40 /km
144 bpm
0 m
19
5:16 /km
137 bpm
+2 m
20
5:13 /km
134 bpm
+3 m
21
5:05 /km
137 bpm
+2 m
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