Distance
13.2
Time
1:10:28
Avg pace
5:20
Avg HR
143
Elevation
+50
Cadence
178
Needs attention
79% of running time
HR above pace zone
Pace zone
Easy5:12/km
HR zone
Steady145 bpm
Above zone
47of 59 min
Easy 19%
Steady 46%
LT1 16%
Tempo 13%
LT2 6%
CV 1%
After the warm-up, pace was Easy (5:12/km), where HR should be 128–138 bpm. HR averaged 145 bpm — Steady; 79% of the time it was above the pace zone, mostly Steady. It was above the zone from the start — typical of residual fatigue, heat, stress or illness. If the effort felt normal, check the HR sensor.
Session load
84rTSS
76Impulse
74Suffer
Max HR166 bpm
Moving time1:10:28
HR cost
802 b/km · +7.8% ↑
Shoe
Saucony Kinvara 13 Беленькие
883 km lifetime
Pace · HR · Elevation
over distance
Pace 5:20 /km
HR 143 avg
Elev +50 m
Aerobic durability
high confidence
Good
Fade
-0.2%
Pa:Hr
+3.6%
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
1.0 km
5:50
5:50 /km
128 bpm
+6 m
2
W
R
1.0 km
5:17
5:17 /km
134 bpm
+0 m
3
W
R
1.0 km
5:08
5:08 /km
142 bpm
+2 m
4
W
R
1.0 km
5:22
5:22 /km
144 bpm
+8 m
5
W
R
1.0 km
5:07
5:07 /km
143 bpm
+0 m
6
W
R
1.0 km
5:17
5:17 /km
142 bpm
+4 m
7
W
R
1.0 km
5:16
5:16 /km
146 bpm
+11 m
8
W
R
1.0 km
5:08
5:08 /km
145 bpm
+0 m
9
W
R
1.0 km
5:19
5:19 /km
146 bpm
+4 m
10
W
R
1.0 km
5:07
5:07 /km
149 bpm
+5 m
11
W
R
1.0 km
5:16
5:16 /km
147 bpm
+5 m
12
W
R
1.0 km
5:15
5:15 /km
150 bpm
+4 m
13
W
R
1.0 km
5:54
5:55 /km
149 bpm
+2 m
14
W
R
196 m
1:05
5:32 /km
149 bpm
+3 m
At race paces
km in this run at target
5K3:48 /km
0.2 km
10K3:57 /km
0.1 km
HM4:08 /km
0.2 km
Marathon4:19 /km
0.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:50 /km
128 bpm
+4 m
2
5:17 /km
134 bpm
-5 m
3
5:08 /km
142 bpm
-4 m
4
5:23 /km
144 bpm
+8 m
5
5:07 /km
143 bpm
-9 m
6
5:17 /km
142 bpm
-1 m
7
5:16 /km
146 bpm
+6 m
8
5:08 /km
145 bpm
-9 m
9
5:18 /km
146 bpm
+4 m
10
5:08 /km
149 bpm
+0 m
11
5:16 /km
147 bpm
+1 m
12
5:15 /km
150 bpm
+2 m
13
5:56 /km
149 bpm
+2 m
14
5:39 /km
149 bpm
+3 m
Workout assessment
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