Distance
12.3
Time
1:05:51
Avg pace
5:21
Avg HR
143
Elevation
+46
Cadence
177
Needs attention
78% of running time
HR above pace zone
Pace zone
Easy5:21/km
HR zone
Steady144 bpm
Above zone
43of 56 min
Recovery 1%
Easy 2%
Steady 80%
LT1 18%
After the warm-up, pace was Easy (5:21/km), where HR should be 128–138 bpm. HR averaged 144 bpm — Steady; 78% of the time it was above the pace zone, mostly Steady and LT1. Most of it came in the second half (60% → 96%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
65rTSS
69Impulse
76Suffer
Max HR149 bpm
Moving time1:05:51
HR cost
773 b/km · +4.2% ↑
Shoe
Altra Torin 6 Беленькие
1003 km lifetime
Pace · HR · Elevation
over distance
Pace 5:21 /km
HR 143 avg
Elev +46 m
Aerobic durability
high confidence
Watch
Fade
+4.2%
Pa:Hr
+5.8%
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
1.0 km
5:18
5:18 /km
132 bpm
+3 m
2
W
R
1.0 km
5:13
5:13 /km
141 bpm
+2 m
3
W
R
1.0 km
5:16
5:16 /km
142 bpm
+0 m
4
W
R
1.0 km
5:13
5:13 /km
146 bpm
+10 m
5
W
R
1.0 km
5:06
5:06 /km
145 bpm
+0 m
6
W
R
1.0 km
5:12
5:12 /km
147 bpm
+2 m
7
W
R
1.0 km
5:27
5:27 /km
147 bpm
+6 m
8
W
R
1.0 km
5:24
5:24 /km
147 bpm
+6 m
9
W
R
1.0 km
5:35
5:34 /km
138 bpm
+6 m
10
W
R
1.0 km
5:27
5:27 /km
144 bpm
+4 m
11
W
R
1.0 km
5:23
5:23 /km
144 bpm
+3 m
12
W
R
1.0 km
5:26
5:26 /km
145 bpm
+4 m
13
W
R
319 m
1:45
5:29 /km
149 bpm
+3 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
0.0 km
Marathon4:19 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:18 /km
131 bpm
+1 m
2
5:13 /km
141 bpm
-4 m
3
5:16 /km
141 bpm
-5 m
4
5:13 /km
146 bpm
+8 m
5
5:07 /km
145 bpm
-9 m
6
5:13 /km
147 bpm
-4 m
7
5:28 /km
147 bpm
+4 m
8
5:24 /km
147 bpm
+5 m
9
5:36 /km
138 bpm
-2 m
10
5:28 /km
144 bpm
+1 m
11
5:24 /km
144 bpm
+3 m
12
5:27 /km
145 bpm
+3 m
13
5:32 /km
148 bpm
+3 m
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