Distance
11.0
Time
1:09:11
Avg pace
6:16
Avg HR
126
Elevation
+53
Cadence
174
Needs attention
66% of running time
HR above pace zone
Pace zone
Recovery6:11/km
HR zone
Easy128 bpm
Above zone
35of 53 min
Recovery 34%
Easy 66%
After the warm-up, pace was Recovery (6:11/km), where HR should be under 128 bpm. HR averaged 128 bpm — Easy; 66% of the time it was above the pace zone, mostly Easy. Most of it came in the second half (39% → 93%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
49rTSS
47Impulse
17Suffer
Max HR136 bpm
Moving time1:09:11
HR cost
794 b/km · -1.6%
Shoe
Altra Torin 6 Беленькие
1003 km lifetime
Pace · HR · Elevation
over distance
Pace 6:16 /km
HR 126 avg
Elev +53 m
Aerobic durability
high confidence
Good
Fade
-1.9%
Pa:Hr
+3.9%
Late 30m
—
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
11.0 km
1:09:11
6:16 /km
126 bpm
+45 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
6:17 /km
113 bpm
+1 m
2
6:23 /km
119 bpm
-6 m
3
6:23 /km
125 bpm
-4 m
4
6:16 /km
129 bpm
+7 m
5
6:10 /km
128 bpm
-3 m
6
6:28 /km
124 bpm
-2 m
7
6:10 /km
130 bpm
+4 m
8
6:09 /km
130 bpm
-3 m
9
6:13 /km
130 bpm
+1 m
10
6:26 /km
127 bpm
+7 m
11
6:02 /km
132 bpm
+2 m
12
6:16 /km
133 bpm
+0 m
Workout assessment
compare this session with your previous 6 weeks
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