Lunch Run

30 Mar 2024 · 11:03
← →
2×15min 4×15min LT1 long workout
Distance 27.3
Time 2:32:43
Avg pace 5:36
Avg HR 152
Elevation +185
Cadence 173
27.3 km
Session load
158rTSS
208Impulse
245Suffer
Max HR169 bpm
Moving time2:32:43
Shoe Mizuno Wave Rider 26 Беленькие 1290 km lifetime
Pace · HR · Elevation over distance
Pace 5:36 /km HR 152 avg Elev +185 m
Aerobic durability
Pre-uphill
high confidence
Fade +9.2%
Pa:Hr +4.5%
Late 30m 5:09 /km

This read uses the clean segment before the uphill finish (excluded 3.0 km, +31 m). The climb home is excluded from the pacing verdict.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
6.7 km
37:50
5:40 /km
142 bpm
+38 m
2
W R
3.3 km
15:00
4:36 /km
164 bpm
+6 m
3
W R
223 m
3:00
13:26 /km
140 bpm
+2 m
4
W R
2.4 km
10:52
4:30 /km
163 bpm
+5 m
5
W R
210 m
3:00
14:15 /km
136 bpm
+0 m
6
W R
3.2 km
15:00
4:42 /km
155 bpm
+16 m
7
W R
211 m
3:00
14:15 /km
140 bpm
+0 m
8
W R
3.3 km
15:00
4:35 /km
161 bpm
+9 m
9
W R
220 m
3:01
13:40 /km
141 bpm
+0 m
10
W R
203 m
1:17
6:19 /km
143 bpm
+0 m
11
W R
1.1 km
4:50
4:19 /km
163 bpm
+6 m
12
W R
210 m
3:26
16:20 /km
144 bpm
+10 m
13
W R
1.1 km
5:59
5:39 /km
152 bpm
+5 m
14
W R
5.0 km
31:24
6:16 /km
152 bpm
+73 m
At race paces km in this run at target
5K3:48 /km
0.0 km
10K3:57 /km
0.0 km
HM4:08 /km
0.5 km
Marathon4:19 /km
1.2 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:20 /km
132 bpm
+5 m
2
5:40 /km
145 bpm
+9 m
3
5:22 /km
142 bpm
-24 m
4
5:23 /km
143 bpm
-20 m
5
5:22 /km
143 bpm
-10 m
6
5:33 /km
146 bpm
-2 m
7
5:39 /km
152 bpm
+1 m
8
4:35 /km
164 bpm
-1 m
9
4:37 /km
164 bpm
0 m
10
5:07 /km
164 bpm
-2 m
11
6:01 /km
149 bpm
+1 m
12
4:25 /km
168 bpm
-3 m
13
6:55 /km
149 bpm
-1 m
14
4:47 /km
152 bpm
+3 m
15
4:33 /km
155 bpm
+0 m
16
4:49 /km
162 bpm
-2 m
17
6:20 /km
147 bpm
+2 m
18
4:35 /km
162 bpm
+2 m
19
4:37 /km
164 bpm
+1 m
20
6:50 /km
150 bpm
+1 m
21
4:22 /km
165 bpm
+1 m
22
7:56 /km
149 bpm
+2 m
23
6:22 /km
146 bpm
+0 m
24
6:53 /km
152 bpm
+20 m
25
6:02 /km
152 bpm
+20 m
26
5:40 /km
157 bpm
+12 m
27
6:28 /km
154 bpm
-1 m
28
5:29 /km
158 bpm
-9 m
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