Distance
10.6
Time
1:04:38
Avg pace
6:05
Avg HR
150
Elevation
+39
Cadence
180
Needs attention
100% of running time
HR above pace zone
Pace zone
Recovery5:57/km
HR zone
Tempo153 bpm
Above zone
51of 51 min
Easy 1%
Steady 17%
LT1 19%
Tempo 51%
LT2 11%
After the warm-up, pace was Recovery (5:57/km), where HR should be under 128 bpm. HR averaged 153 bpm — Tempo; 100% of the time it was above the pace zone, mostly Tempo. It was above the zone from the start — typical of residual fatigue, heat, stress or illness. If the effort felt normal, check the HR sensor.
Session load
51rTSS
85Impulse
97Suffer
Max HR164 bpm
Moving time1:04:38
HR cost
905 b/km · +13.9% ↑
Shoe
Unbranded Zuzu Flow
112 km lifetime
Pace · HR · Elevation
over distance
Pace 6:05 /km
HR 150 avg
Elev +39 m
Aerobic durability
high confidence
Watch
Fade
+2.2%
Pa:Hr
+7.6%
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
10.1 km
1:00:59
6:01 /km
150 bpm
+46 m
2
W
R
489 m
3:38
7:26 /km
152 bpm
+2 m
At race paces
km in this run at target
5K3:52 /km
0.0 km
10K4:00 /km
0.0 km
HM4:12 /km
0.0 km
Marathon4:23 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:19 /km
127 bpm
-3 m
2
5:56 /km
142 bpm
-3 m
3
6:04 /km
146 bpm
-2 m
4
5:57 /km
155 bpm
+8 m
5
5:52 /km
151 bpm
-9 m
6
6:02 /km
150 bpm
+2 m
7
6:09 /km
156 bpm
+3 m
8
5:58 /km
155 bpm
-5 m
9
6:02 /km
155 bpm
+7 m
10
5:52 /km
159 bpm
+2 m
11
7:09 /km
153 bpm
+0 m
Workout assessment
compare this session with your previous 6 weeks
Assess