Distance
19.1
Time
1:48:30
Avg pace
5:40
Avg HR
134
Elevation
+109
Cadence
178
Needs attention
56% of running time
HR above pace zone
Pace zone
Easy5:33/km
HR zone
Easy135 bpm
Above zone
54of 96 min
Recovery 3%
Easy 66%
Steady 30%
LT1 1%
After the warm-up, pace was Easy (5:33/km), where HR should be 128–138 bpm. HR averaged 135 bpm — Easy; 56% of the time it was above the pace zone, mostly Easy and Steady.
Session load
98rTSS
93Impulse
50Suffer
Max HR148 bpm
Moving time1:48:30
HR cost
752 b/km · -0.8%
Shoe
Mizuno Wave Rider 26 Беленькие
1290 km lifetime
Pace · HR · Elevation
over distance
Pace 5:40 /km
HR 134 avg
Elev +109 m
Aerobic durability
high confidence
Good
Fade
-6.0%
Pa:Hr
+2.1%
Late 30m
5:40 /km
Aerobic durability looked controlled: late pace/HR drift stayed within the useful range.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
6.5 km
37:52
5:48 /km
129 bpm
+27 m
2
W
R
4.9 km
27:58
5:45 /km
132 bpm
+18 m
3
W
R
7.7 km
42:39
5:31 /km
140 bpm
+74 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
6:26 /km
122 bpm
+5 m
2
6:01 /km
133 bpm
+10 m
3
5:36 /km
129 bpm
-22 m
4
5:31 /km
129 bpm
-21 m
5
5:32 /km
130 bpm
-12 m
6
5:46 /km
132 bpm
-2 m
7
5:48 /km
132 bpm
-1 m
8
5:41 /km
132 bpm
-1 m
9
5:44 /km
133 bpm
-2 m
10
5:46 /km
133 bpm
+2 m
11
5:46 /km
131 bpm
-1 m
12
5:41 /km
133 bpm
+2 m
13
5:38 /km
134 bpm
+0 m
14
5:37 /km
139 bpm
+19 m
15
5:33 /km
141 bpm
+18 m
16
5:34 /km
145 bpm
+15 m
17
5:19 /km
141 bpm
-15 m
18
5:23 /km
144 bpm
-3 m
19
5:21 /km
141 bpm
-12 m
20
6:01 /km
141 bpm
0 m
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