Distance
19.9
Time
1:42:57
Avg pace
5:10
Avg HR
147
Elevation
+74
Cadence
177
Session load
156rTSS
123Impulse
120Suffer
Max HR171 bpm
Moving time1:42:57
Shoe
Adidas ADIZIRO ADIOS PRO 3
141 km lifetime
Pace · HR · Elevation
over distance
Pace 5:10 /km
HR 147 avg
Elev +74 m
Aerobic durability
high confidence
Fade likely
Fade
+6.2%
Pa:Hr
+1.8%
Late 30m
4:49 /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
3.1 km
18:12
5:51 /km
124 bpm
+6 m
2
W
R
5.0 km
19:14
3:50 /km
164 bpm
+21 m
3
W
R
319 m
9:28
29:46 /km
117 bpm
+0 m
4
W
R
4.0 km
15:23
3:50 /km
160 bpm
+16 m
5
W
R
356 m
5:19
15:01 /km
127 bpm
+0 m
6
W
R
3.0 km
11:33
3:51 /km
159 bpm
+14 m
7
W
R
214 m
3:00
14:00 /km
136 bpm
+0 m
8
W
R
2.0 km
7:45
3:51 /km
160 bpm
+10 m
9
W
R
1.9 km
12:59
6:48 /km
133 bpm
+15 m
At race paces
km in this run at target
5K3:54 /km
7.8 km
10K4:02 /km
0.4 km
HM4:15 /km
0.1 km
Marathon4:25 /km
0.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:52 /km
117 bpm
-1 m
2
5:52 /km
124 bpm
-4 m
3
5:50 /km
128 bpm
-3 m
4
4:02 /km
152 bpm
+5 m
5
3:49 /km
165 bpm
-4 m
6
3:51 /km
166 bpm
+5 m
7
3:49 /km
166 bpm
-5 m
8
3:51 /km
165 bpm
+2 m
9
12:05 /km
133 bpm
-4 m
10
3:53 /km
159 bpm
+6 m
11
3:50 /km
163 bpm
-5 m
12
3:53 /km
164 bpm
+3 m
13
7:45 /km
139 bpm
-3 m
14
3:50 /km
158 bpm
0 m
15
3:51 /km
162 bpm
+5 m
16
5:57 /km
152 bpm
-6 m
17
3:56 /km
155 bpm
+3 m
18
3:53 /km
162 bpm
+0 m
19
7:56 /km
131 bpm
+6 m
20
5:32 /km
135 bpm
+6 m
Workout assessment
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