Distance
15.9
Time
1:21:51
Avg pace
5:09
Avg HR
152
Elevation
+150
Cadence
179
Needs attention
78% of running time
HR above pace zone
Pace zone
Steady5:04/km
HR zone
LT1153 bpm
Above zone
55of 70 min
Recovery 2%
Easy 6%
Steady 15%
LT1 9%
Tempo 44%
LT2 24%
After the warm-up, pace was Steady (5:04/km), where HR should be 138–148 bpm. HR averaged 153 bpm — LT1; 78% of the time it was above the pace zone, mostly Tempo and LT2. Most of it came in the second half (56% → 99%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
92rTSS
110Impulse
128Suffer
Max HR165 bpm
Moving time1:21:51
HR cost
774 b/km · +6.7% ↑
Shoe
Saucony Hurricane 23 Черненькие
726 km lifetime
Pace · HR · Elevation
over distance
Pace 5:09 /km
HR 152 avg
Elev +150 m
Aerobic durability
high confidence
Watch
Fade
-0.6%
Pa:Hr
+6.1%
Late 30m
—
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
15.9 km
1:21:51
5:09 /km
152 bpm
+164 m
At race paces
km in this run at target
5K3:54 /km
0.0 km
10K4:02 /km
0.0 km
HM4:15 /km
0.0 km
Marathon4:25 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:24 /km
150 bpm
+9 m
2
5:11 /km
136 bpm
-1 m
3
4:58 /km
138 bpm
-8 m
4
5:06 /km
137 bpm
+12 m
5
4:58 /km
153 bpm
-5 m
6
5:23 /km
157 bpm
+13 m
7
5:47 /km
144 bpm
-16 m
8
4:54 /km
154 bpm
-12 m
9
5:09 /km
150 bpm
+6 m
10
5:10 /km
154 bpm
+14 m
11
4:57 /km
158 bpm
-11 m
12
5:05 /km
157 bpm
-2 m
13
5:10 /km
160 bpm
-2 m
14
5:05 /km
158 bpm
+0 m
15
5:02 /km
162 bpm
+7 m
16
5:05 /km
160 bpm
+0 m
Workout assessment
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