Morning Run

19 Jul 2024 · 10:57
← →
11×200m long repetition workout
Distance 14.0
Time 1:31:45
Avg pace 6:32
Avg HR 143
Elevation +56
Cadence 159
14.0 km
Session load
100rTSS
101Impulse
85Suffer
Max HR179 bpm
Moving time1:31:45
Shoe Saucony Kinvara 13 Беленькие 883 km lifetime
Pace · HR · Elevation over distance
Pace 6:32 /km HR 143 avg Elev +56 m
Aerobic durability
Watch
high confidence
Fade +3.6%
Pa:Hr -3.5%
Late 30m 6:40 /km

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
2.3 km
13:50
6:09 /km
136 bpm
+4 m
2
W R
200 m
0:38
3:10 /km
152 bpm
+0 m
3
W R
200 m
1:49
9:06 /km
146 bpm
+0 m
4
W R
200 m
0:38
3:10 /km
150 bpm
+0 m
5
W R
200 m
2:13
11:07 /km
141 bpm
+0 m
6
W R
200 m
0:37
3:05 /km
149 bpm
+6 m
7
W R
200 m
2:24
11:59 /km
143 bpm
+0 m
8
W R
200 m
0:38
3:10 /km
146 bpm
+0 m
9
W R
200 m
2:07
10:37 /km
144 bpm
+0 m
10
W R
400 m
1:18
3:15 /km
159 bpm
+0 m
11
W R
200 m
2:22
11:49 /km
145 bpm
+0 m
12
W R
200 m
0:38
3:10 /km
148 bpm
+0 m
13
W R
200 m
2:10
10:49 /km
144 bpm
+0 m
14
W R
200 m
0:37
3:05 /km
152 bpm
+2 m
15
W R
200 m
2:28
12:21 /km
140 bpm
+0 m
16
W R
200 m
0:36
3:00 /km
154 bpm
+5 m
17
W R
200 m
2:18
11:30 /km
144 bpm
+0 m
18
W R
600 m
2:04
3:27 /km
163 bpm
+0 m
19
W R
200 m
2:38
13:07 /km
145 bpm
+0 m
20
W R
200 m
0:36
3:00 /km
146 bpm
+0 m
21
W R
200 m
2:55
14:37 /km
138 bpm
+0 m
22
W R
200 m
0:36
3:00 /km
147 bpm
+0 m
23
W R
200 m
2:55
14:37 /km
139 bpm
+0 m
24
W R
800 m
2:57
3:41 /km
163 bpm
+7 m
25
W R
200 m
2:33
12:43 /km
143 bpm
+0 m
26
W R
200 m
0:41
3:25 /km
146 bpm
+0 m
27
W R
200 m
2:41
13:26 /km
137 bpm
+0 m
28
W R
200 m
0:38
3:10 /km
150 bpm
+0 m
29
W R
200 m
2:52
14:22 /km
141 bpm
+0 m
30
W R
1.0 km
3:48
3:48 /km
165 bpm
+9 m
31
W R
4.0 km
26:17
6:37 /km
138 bpm
+21 m
At race paces km in this run at target
5K3:48 /km
1.0 km
10K3:57 /km
0.3 km
HM4:08 /km
0.4 km
Marathon4:19 /km
0.3 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:05 /km
133 bpm
-1 m
2
6:10 /km
138 bpm
-4 m
3
6:25 /km
146 bpm
-2 m
4
6:45 /km
143 bpm
+4 m
5
6:29 /km
148 bpm
-3 m
6
6:43 /km
147 bpm
+5 m
7
7:30 /km
146 bpm
-5 m
8
5:52 /km
153 bpm
+5 m
9
8:52 /km
144 bpm
-6 m
10
4:25 /km
159 bpm
+6 m
11
8:20 /km
136 bpm
-6 m
12
6:10 /km
139 bpm
+1 m
13
6:05 /km
136 bpm
+7 m
14
5:45 /km
140 bpm
+3 m
15
6:13 /km
140 bpm
+0 m
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