Distance
10.9
Time
1:02:59
Avg pace
5:48
Avg HR
130
Elevation
+43
Cadence
176
Needs attention
65% of running time
HR above pace zone
Pace zone
Recovery5:49/km
HR zone
Easy131 bpm
Above zone
34of 53 min
Recovery 12%
Easy 86%
Steady 2%
After the warm-up, pace was Recovery (5:49/km), where HR should be under 128 bpm. HR averaged 131 bpm — Easy; 65% of the time it was above the pace zone, mostly Easy. 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
54rTSS
46Impulse
18Suffer
Max HR140 bpm
Moving time1:02:59
HR cost
764 b/km · -1.8%
Shoe
Mizuno Wave Rider 26 Беленькие
1290 km lifetime
Pace · HR · Elevation
over distance
Pace 5:48 /km
HR 130 avg
Elev +43 m
Aerobic durability
high confidence
Watch
Fade
+0.8%
Pa:Hr
+5.2%
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
10.9 km
1:02:59
5:48 /km
130 bpm
+47 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
5:42 /km
117 bpm
+0 m
2
5:39 /km
127 bpm
-4 m
3
5:53 /km
127 bpm
-5 m
4
5:50 /km
131 bpm
+6 m
5
5:50 /km
128 bpm
-8 m
6
5:57 /km
130 bpm
0 m
7
5:47 /km
134 bpm
+5 m
8
5:47 /km
133 bpm
-3 m
9
5:50 /km
133 bpm
+3 m
10
5:46 /km
133 bpm
+5 m
11
5:47 /km
134 bpm
+5 m
Workout assessment
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