Distance
20.0
Time
1:36:34
Avg pace
4:49
Avg HR
144
Elevation
+63
Cadence
178
Session load
149rTSS
110Impulse
98Suffer
Max HR164 bpm
Moving time1:36:34
Shoe
Adidas ADIZIRO ADIOS PRO 3
141 km lifetime
Pace · HR · Elevation
over distance
Pace 4:49 /km
HR 144 avg
Elev +63 m
Aerobic durability
high confidence
Fade likely
Fade
+23.0%
Pa:Hr
+3.3%
Late 30m
5:29 /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
5:34
5:34 /km
123 bpm
+3 m
2
W
R
1.0 km
5:29
5:29 /km
123 bpm
+0 m
3
W
R
357 m
1:56
5:25 /km
119 bpm
+0 m
4
W
R
1.0 km
3:51
3:51 /km
152 bpm
+7 m
5
W
R
1.0 km
3:47
3:47 /km
161 bpm
+0 m
6
W
R
256 m
1:57
7:37 /km
139 bpm
+0 m
7
W
R
1.0 km
3:49
3:49 /km
157 bpm
+7 m
8
W
R
1.0 km
3:50
3:50 /km
162 bpm
+0 m
9
W
R
1.0 km
3:49
3:49 /km
163 bpm
+7 m
10
W
R
132 m
0:44
5:33 /km
134 bpm
+0 m
11
W
R
1.0 km
3:50
3:50 /km
153 bpm
+0 m
12
W
R
1.0 km
3:48
3:48 /km
160 bpm
+0 m
13
W
R
1.0 km
3:51
3:51 /km
162 bpm
+0 m
14
W
R
140 m
0:32
3:49 /km
163 bpm
+0 m
15
W
R
251 m
4:00
15:52 /km
129 bpm
+0 m
16
W
R
1.0 km
3:57
3:57 /km
152 bpm
+3 m
17
W
R
1.0 km
3:54
3:54 /km
158 bpm
+4 m
18
W
R
1.0 km
3:52
3:52 /km
160 bpm
+4 m
19
W
R
305 m
5:01
16:30 /km
126 bpm
+0 m
20
W
R
1.0 km
3:50
3:50 /km
148 bpm
+6 m
21
W
R
1.0 km
3:48
3:48 /km
157 bpm
+0 m
22
W
R
1.0 km
7:41
7:41 /km
126 bpm
+0 m
23
W
R
1.0 km
5:11
5:11 /km
135 bpm
+11 m
24
W
R
1.0 km
5:18
5:18 /km
128 bpm
+4 m
25
W
R
589 m
3:05
5:14 /km
134 bpm
+4 m
At race paces
km in this run at target
5K3:54 /km
7.2 km
10K4:02 /km
0.3 km
HM4:15 /km
0.1 km
Marathon4:25 /km
0.2 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:33 /km
123 bpm
+1 m
2
5:30 /km
123 bpm
-5 m
3
4:25 /km
135 bpm
-2 m
4
3:48 /km
160 bpm
+0 m
5
4:47 /km
150 bpm
-3 m
6
3:50 /km
161 bpm
+2 m
7
3:50 /km
162 bpm
-2 m
8
4:04 /km
153 bpm
+0 m
9
3:49 /km
157 bpm
+2 m
10
3:50 /km
161 bpm
-1 m
11
5:25 /km
156 bpm
-1 m
12
5:26 /km
143 bpm
-2 m
13
3:55 /km
158 bpm
+4 m
14
3:53 /km
159 bpm
-4 m
15
7:43 /km
137 bpm
+3 m
16
3:48 /km
156 bpm
-1 m
17
7:00 /km
135 bpm
-3 m
18
5:16 /km
131 bpm
+4 m
19
5:21 /km
130 bpm
+6 m
20
5:11 /km
134 bpm
+3 m
21
6:20 /km
135 bpm
+0 m
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