Distance
14.4
Time
1:00:09
Avg pace
4:11
Avg HR
161
Elevation
+29
Cadence
178
Needs attention
66% of running time
HR above pace zone
Pace zone
Tempo4:12/km
HR zone
LT2161 bpm
Above zone
33of 50 min
Tempo 4%
LT2 96%
After the warm-up, pace was Tempo (4:12/km), where HR should be 153–158 bpm. HR averaged 161 bpm — LT2; 66% of the time it was above the pace zone, mostly LT2. Most of it came in the second half (49% → 83%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
97rTSS
97Impulse
129Suffer
Max HR164 bpm
Moving time1:00:09
HR cost
677 b/km · +0.4%
Shoe
Saucony Endorphin Speed 2 Jazz
1008 km lifetime
Pace · HR · Elevation
over distance
Pace 4:11 /km
HR 161 avg
Elev +29 m
Aerobic durability
low confidence
Watch
Fade
+3.7%
Pa:Hr
—
Late 30m
—
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
5.0 km
20:29
4:06 /km
160 bpm
+17 m
2
W
R
5.0 km
21:06
4:13 /km
161 bpm
+15 m
3
W
R
4.4 km
18:33
4:14 /km
161 bpm
+6 m
At race paces
km in this run at target
5K3:48 /km
0.2 km
10K3:57 /km
1.0 km
HM4:08 /km
9.3 km
Marathon4:19 /km
3.8 km
Splits per km
km
Pace
HR
↑↓
Zone
1
4:02 /km
152 bpm
+1 m
2
4:01 /km
161 bpm
-3 m
3
4:09 /km
162 bpm
0 m
4
4:09 /km
161 bpm
-2 m
5
4:08 /km
161 bpm
+2 m
6
4:10 /km
161 bpm
+0 m
7
4:11 /km
163 bpm
+1 m
8
4:15 /km
162 bpm
+0 m
9
4:14 /km
160 bpm
-5 m
10
4:17 /km
160 bpm
+0 m
11
4:14 /km
160 bpm
+2 m
12
4:13 /km
162 bpm
-1 m
13
4:16 /km
161 bpm
-1 m
14
4:14 /km
162 bpm
-1 m
15
4:12 /km
162 bpm
+0 m
Workout assessment
compare this session with your previous 6 weeks
Assess