Distance
19.3
Time
1:31:09
Avg pace
4:44
Avg HR
145
Elevation
+61
Cadence
179
Session load
139rTSS
108Impulse
94Suffer
Max HR166 bpm
Moving time1:31:09
Shoe
Adidas ADIZIRO ADIOS PRO 3
141 km lifetime
Pace · HR · Elevation
over distance
Pace 4:44 /km
HR 145 avg
Elev +61 m
Aerobic durability
high confidence
Fade likely
Fade
+12.8%
Pa:Hr
+5.1%
Late 30m
5:30 /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
5:26
5:26 /km
121 bpm
+3 m
2
W
R
1.0 km
5:20
5:19 /km
126 bpm
+0 m
3
W
R
311 m
1:33
4:59 /km
129 bpm
+0 m
4
W
R
1.0 km
3:51
3:51 /km
154 bpm
+9 m
5
W
R
1.0 km
3:50
3:50 /km
161 bpm
+0 m
6
W
R
1.0 km
3:48
3:48 /km
163 bpm
+6 m
7
W
R
428 m
3:23
7:54 /km
134 bpm
+0 m
8
W
R
1.0 km
3:48
3:48 /km
155 bpm
+0 m
9
W
R
1.0 km
3:50
3:50 /km
163 bpm
+8 m
10
W
R
1.0 km
3:49
3:49 /km
163 bpm
+0 m
11
W
R
371 m
3:54
10:33 /km
131 bpm
+0 m
12
W
R
1.0 km
3:50
3:50 /km
156 bpm
+8 m
13
W
R
1.0 km
3:51
3:51 /km
161 bpm
+0 m
14
W
R
1.0 km
3:49
3:49 /km
164 bpm
+7 m
15
W
R
288 m
3:25
11:54 /km
131 bpm
+0 m
16
W
R
1.0 km
3:49
3:49 /km
154 bpm
+0 m
17
W
R
1.0 km
3:50
3:50 /km
161 bpm
+6 m
18
W
R
1.0 km
3:48
3:48 /km
162 bpm
+0 m
19
W
R
1.0 km
9:49
9:48 /km
123 bpm
+5 m
20
W
R
1.0 km
5:19
5:19 /km
132 bpm
+0 m
21
W
R
1.0 km
5:22
5:22 /km
133 bpm
+9 m
22
W
R
861 m
4:34
5:18 /km
133 bpm
+4 m
At race paces
km in this run at target
5K3:54 /km
6.4 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
5:26 /km
121 bpm
+1 m
2
5:21 /km
126 bpm
-4 m
3
4:13 /km
143 bpm
+1 m
4
3:51 /km
161 bpm
-1 m
5
3:50 /km
162 bpm
-2 m
6
5:07 /km
144 bpm
+0 m
7
3:50 /km
159 bpm
-1 m
8
3:50 /km
163 bpm
+2 m
9
5:39 /km
148 bpm
-3 m
10
4:00 /km
152 bpm
+4 m
11
3:50 /km
161 bpm
-2 m
12
3:50 /km
164 bpm
+3 m
13
5:38 /km
142 bpm
-2 m
14
3:50 /km
160 bpm
+3 m
15
3:50 /km
161 bpm
-2 m
16
7:39 /km
130 bpm
+3 m
17
5:22 /km
130 bpm
-4 m
18
5:24 /km
133 bpm
+4 m
19
5:15 /km
133 bpm
+3 m
20
5:32 /km
133 bpm
+3 m
Workout assessment
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