Morning Run

28 Jul 2024 · 07:22
← →
18×200m long repetition workout
Distance 15.3
Time 1:37:20
Avg pace 6:21
Avg HR 145
Elevation +167
Cadence 150
15.3 km
Session load
122rTSS
112Impulse
103Suffer
Max HR172 bpm
Moving time1:37:20
Shoe Saucony Kinvara 13 Беленькие 883 km lifetime
Pace · HR · Elevation over distance
Pace 6:21 /km HR 145 avg Elev +167 m
Aerobic durability
Watch
high confidence
Fade +5.9%
Pa:Hr +4.0%
Late 30m 6:27 /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
1.4 km
8:25
5:56 /km
132 bpm
+15 m
2
W R
200 m
0:41
3:25 /km
147 bpm
+7 m
3
W R
200 m
1:30
7:30 /km
148 bpm
+0 m
4
W R
200 m
0:39
3:15 /km
148 bpm
+3 m
5
W R
200 m
2:02
10:10 /km
142 bpm
+8 m
6
W R
200 m
0:40
3:20 /km
143 bpm
+0 m
7
W R
200 m
2:03
10:13 /km
137 bpm
+0 m
8
W R
200 m
0:37
3:05 /km
147 bpm
+4 m
9
W R
200 m
2:07
10:37 /km
140 bpm
+0 m
10
W R
400 m
1:16
3:10 /km
155 bpm
+5 m
11
W R
200 m
2:03
10:13 /km
143 bpm
+4 m
12
W R
200 m
0:38
3:10 /km
151 bpm
+9 m
13
W R
200 m
2:19
11:34 /km
140 bpm
+0 m
14
W R
200 m
0:40
3:20 /km
146 bpm
+0 m
15
W R
200 m
2:15
11:16 /km
145 bpm
+0 m
16
W R
800 m
2:44
3:25 /km
162 bpm
+0 m
17
W R
534 m
4:58
9:19 /km
138 bpm
+5 m
18
W R
200 m
0:37
3:05 /km
151 bpm
+4 m
19
W R
200 m
1:58
9:52 /km
149 bpm
+6 m
20
W R
200 m
0:36
3:00 /km
152 bpm
+4 m
21
W R
200 m
1:58
9:52 /km
150 bpm
+0 m
22
W R
200 m
0:38
3:10 /km
153 bpm
+10 m
23
W R
200 m
2:20
11:39 /km
144 bpm
+0 m
24
W R
200 m
0:35
2:55 /km
148 bpm
+2 m
25
W R
200 m
2:11
10:54 /km
145 bpm
+2 m
26
W R
400 m
1:14
3:05 /km
155 bpm
+0 m
27
W R
200 m
2:00
9:59 /km
149 bpm
+6 m
28
W R
200 m
0:39
3:15 /km
152 bpm
+4 m
29
W R
200 m
2:08
10:41 /km
147 bpm
+0 m
30
W R
200 m
0:35
2:55 /km
149 bpm
+0 m
31
W R
200 m
2:09
10:45 /km
152 bpm
+10 m
32
W R
800 m
2:45
3:26 /km
161 bpm
+0 m
33
W R
396 m
5:02
12:43 /km
136 bpm
+0 m
34
W R
200 m
0:37
3:05 /km
148 bpm
+4 m
35
W R
200 m
2:09
10:45 /km
142 bpm
+5 m
36
W R
200 m
0:38
3:10 /km
150 bpm
+4 m
37
W R
200 m
2:03
10:13 /km
145 bpm
+0 m
38
W R
200 m
0:39
3:15 /km
151 bpm
+11 m
39
W R
200 m
3:29
17:22 /km
134 bpm
+0 m
40
W R
200 m
0:36
3:00 /km
147 bpm
+2 m
41
W R
200 m
2:05
10:25 /km
143 bpm
+5 m
42
W R
400 m
1:16
3:10 /km
154 bpm
+0 m
43
W R
200 m
1:43
8:35 /km
151 bpm
+7 m
44
W R
200 m
0:41
3:25 /km
149 bpm
+4 m
45
W R
200 m
2:00
9:59 /km
145 bpm
+0 m
46
W R
200 m
0:38
3:10 /km
146 bpm
+0 m
47
W R
200 m
2:12
10:58 /km
148 bpm
+10 m
48
W R
800 m
2:46
3:27 /km
159 bpm
+0 m
49
W R
358 m
3:25
9:31 /km
137 bpm
+0 m
50
W R
1.2 km
6:58
5:38 /km
144 bpm
+5 m
At race paces km in this run at target
5K3:48 /km
0.6 km
10K3:57 /km
0.3 km
HM4:08 /km
0.6 km
Marathon4:19 /km
0.3 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:57 /km
130 bpm
+8 m
2
5:15 /km
142 bpm
+15 m
3
7:24 /km
142 bpm
-3 m
4
6:20 /km
145 bpm
-1 m
5
5:03 /km
150 bpm
-16 m
6
6:47 /km
145 bpm
+6 m
7
7:17 /km
147 bpm
+10 m
8
6:02 /km
149 bpm
0 m
9
6:12 /km
150 bpm
+0 m
10
7:07 /km
146 bpm
-14 m
11
7:02 /km
146 bpm
+21 m
12
6:50 /km
143 bpm
-13 m
13
7:04 /km
147 bpm
+16 m
14
5:06 /km
150 bpm
-25 m
15
5:45 /km
141 bpm
-7 m
16
6:16 /km
146 bpm
+1 m
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