6*(1@3:50/0.5@4:10)

19 Oct 2024 · 11:11
← →
10k-pace 2×4km CV long workout
Distance 19.2
Time 1:42:58
Avg pace 5:21
Avg HR 139
Elevation +76
Cadence 169
19.2 km
Session load
121rTSS
105Impulse
76Suffer
Max HR166 bpm
Moving time1:42:58
Shoe Mizuno Wave Rider 26 Беленькие 1290 km lifetime
Pace · HR · Elevation over distance
Pace 5:21 /km HR 139 avg Elev +76 m
Aerobic durability
Watch
high confidence
Fade +4.3%
Pa:Hr +3.8%
Late 30m 5:20 /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
1.0 km
6:30
6:31 /km
124 bpm
+17 m
2
W R
1.0 km
5:59
5:58 /km
129 bpm
+10 m
3
W R
1.0 km
5:38
5:38 /km
125 bpm
+0 m
4
W R
1.0 km
5:38
5:38 /km
129 bpm
+0 m
5
W R
1.0 km
5:50
5:50 /km
128 bpm
+0 m
6
W R
426 m
2:18
5:25 /km
132 bpm
+5 m
7
W R
1.0 km
3:50
3:50 /km
148 bpm
+4 m
8
W R
500 m
2:04
4:08 /km
160 bpm
+2 m
9
W R
1.0 km
3:49
3:49 /km
163 bpm
+5 m
10
W R
500 m
2:05
4:10 /km
163 bpm
+4 m
11
W R
1.0 km
3:54
3:54 /km
163 bpm
+4 m
12
W R
500 m
6:04
12:10 /km
122 bpm
+0 m
13
W R
1.0 km
3:51
3:51 /km
153 bpm
+7 m
14
W R
500 m
2:05
4:10 /km
159 bpm
+0 m
15
W R
1.0 km
3:53
3:53 /km
162 bpm
+3 m
16
W R
500 m
2:12
4:24 /km
161 bpm
+0 m
17
W R
1.0 km
3:55
3:55 /km
162 bpm
+2 m
18
W R
1.0 km
9:01
9:01 /km
126 bpm
+4 m
19
W R
1.0 km
5:36
5:36 /km
134 bpm
+6 m
20
W R
1.0 km
5:42
5:42 /km
136 bpm
+9 m
21
W R
1.0 km
5:41
5:41 /km
136 bpm
+3 m
22
W R
1.0 km
5:31
5:31 /km
137 bpm
+0 m
23
W R
299 m
1:38
5:28 /km
137 bpm
+0 m
At race paces km in this run at target
5K3:48 /km
3.0 km
10K3:57 /km
1.6 km
HM4:08 /km
2.2 km
Marathon4:19 /km
0.7 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:29 /km
124 bpm
+14 m
2
6:00 /km
129 bpm
+2 m
3
5:38 /km
125 bpm
-27 m
4
5:39 /km
129 bpm
-18 m
5
5:50 /km
128 bpm
-9 m
6
4:33 /km
137 bpm
0 m
7
3:57 /km
158 bpm
+1 m
8
3:53 /km
164 bpm
+0 m
9
4:01 /km
163 bpm
-1 m
10
8:01 /km
133 bpm
-6 m
11
3:54 /km
155 bpm
+0 m
12
4:02 /km
160 bpm
+0 m
13
4:08 /km
162 bpm
+0 m
14
4:35 /km
161 bpm
-4 m
15
8:30 /km
124 bpm
-1 m
16
5:37 /km
134 bpm
+0 m
17
5:42 /km
136 bpm
+6 m
18
5:42 /km
136 bpm
-3 m
19
5:30 /km
137 bpm
-6 m
20
5:34 /km
137 bpm
+0 m
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