(4*0.2+2*0.4+0.6+2*0.4+4*0.2)@3:20

13 Jul 2024 · 11:39
← →
long workout
Distance 22.1
Time 2:17:31
Avg pace 6:14
Avg HR 138
Elevation +75
Cadence 165
22.1 km
Session load
136rTSS
133Impulse
95Suffer
Max HR171 bpm
Moving time2:17:31
Shoe Saucony Kinvara 13 Беленькие 883 km lifetime
Pace · HR · Elevation over distance
Pace 6:14 /km HR 138 avg Elev +75 m
Aerobic durability
Good
high confidence
Fade -6.2%
Pa:Hr -5.2%
Late 30m 5:38 /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
5.6 km
34:16
6:09 /km
133 bpm
+27 m
2
W R
200 m
0:39
3:15 /km
139 bpm
+0 m
3
W R
200 m
1:35
7:54 /km
148 bpm
+0 m
4
W R
200 m
0:40
3:20 /km
151 bpm
+0 m
5
W R
200 m
1:37
8:05 /km
147 bpm
+0 m
6
W R
200 m
0:38
3:10 /km
151 bpm
+0 m
7
W R
200 m
1:52
9:19 /km
146 bpm
+0 m
8
W R
200 m
0:39
3:15 /km
150 bpm
+0 m
9
W R
200 m
1:56
9:41 /km
146 bpm
+0 m
10
W R
400 m
1:19
3:18 /km
158 bpm
+0 m
11
W R
400 m
3:29
8:44 /km
142 bpm
+0 m
12
W R
400 m
1:20
3:20 /km
159 bpm
+3 m
13
W R
400 m
4:10
10:25 /km
139 bpm
+0 m
14
W R
589 m
1:59
3:22 /km
161 bpm
+3 m
15
W R
800 m
8:37
10:45 /km
130 bpm
+2 m
16
W R
400 m
1:19
3:18 /km
157 bpm
+3 m
17
W R
400 m
4:43
11:49 /km
134 bpm
+0 m
18
W R
400 m
1:20
3:20 /km
156 bpm
+0 m
19
W R
400 m
4:25
11:02 /km
135 bpm
+6 m
20
W R
200 m
0:39
3:15 /km
149 bpm
+0 m
21
W R
200 m
1:49
9:06 /km
145 bpm
+0 m
22
W R
200 m
0:39
3:15 /km
148 bpm
+0 m
23
W R
200 m
1:54
9:31 /km
149 bpm
+3 m
24
W R
200 m
0:38
3:10 /km
148 bpm
+0 m
25
W R
200 m
1:57
9:45 /km
148 bpm
+0 m
26
W R
200 m
0:36
3:00 /km
151 bpm
+0 m
27
W R
200 m
3:04
15:17 /km
138 bpm
+0 m
28
W R
1.2 km
7:33
6:05 /km
131 bpm
+5 m
29
W R
7.5 km
41:58
5:38 /km
138 bpm
+27 m
At race paces km in this run at target
5K3:48 /km
0.4 km
10K3:57 /km
0.2 km
HM4:08 /km
0.4 km
Marathon4:19 /km
0.2 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:40 /km
126 bpm
+4 m
2
6:17 /km
135 bpm
+11 m
3
5:58 /km
133 bpm
-20 m
4
5:58 /km
135 bpm
-18 m
5
5:44 /km
136 bpm
-7 m
6
5:57 /km
139 bpm
-3 m
7
5:26 /km
148 bpm
0 m
8
6:47 /km
146 bpm
-3 m
9
6:12 /km
145 bpm
-3 m
10
8:38 /km
135 bpm
-2 m
11
7:22 /km
139 bpm
+1 m
12
6:31 /km
143 bpm
0 m
13
6:53 /km
147 bpm
-2 m
14
7:28 /km
133 bpm
+1 m
15
5:52 /km
131 bpm
+3 m
16
5:38 /km
135 bpm
-2 m
17
5:37 /km
136 bpm
+0 m
18
5:40 /km
136 bpm
+1 m
19
5:46 /km
137 bpm
+1 m
20
5:38 /km
139 bpm
+1 m
21
5:33 /km
140 bpm
+1 m
22
5:33 /km
144 bpm
+1 m
23
5:38 /km
145 bpm
+0 m
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