Distance
11.3
Time
1:04:25
Avg pace
5:43
Avg HR
130
Elevation
+40
Cadence
175
Needs attention
58% of running time
HR above pace zone
Pace zone
Recovery5:40/km
HR zone
Easy132 bpm
Above zone
31of 54 min
Recovery 4%
Easy 95%
Steady 1%
After the warm-up, pace was Recovery (5:40/km), where HR should be under 128 bpm. HR averaged 132 bpm — Easy; 58% of the time it was above the pace zone, mostly Easy. 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
55rTSS
50Impulse
19Suffer
Max HR139 bpm
Moving time1:04:25
HR cost
748 b/km · +0.1%
Shoe
Altra Escalante 3
702 km lifetime
Pace · HR · Elevation
over distance
Pace 5:43 /km
HR 130 avg
Elev +40 m
Aerobic durability
high confidence
Good
Fade
-2.5%
Pa:Hr
+1.9%
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
5:57
5:57 /km
121 bpm
+2 m
2
W
R
1.0 km
5:43
5:42 /km
127 bpm
+0 m
3
W
R
1.0 km
5:40
5:40 /km
129 bpm
+0 m
4
W
R
1.0 km
5:41
5:41 /km
133 bpm
+7 m
5
W
R
1.0 km
5:42
5:42 /km
132 bpm
+0 m
6
W
R
1.0 km
5:39
5:39 /km
131 bpm
+2 m
7
W
R
1.0 km
5:44
5:44 /km
131 bpm
+5 m
8
W
R
1.0 km
5:38
5:38 /km
130 bpm
+7 m
9
W
R
1.0 km
5:34
5:34 /km
132 bpm
+0 m
10
W
R
1.0 km
5:40
5:40 /km
134 bpm
+9 m
11
W
R
1.0 km
5:39
5:39 /km
133 bpm
+3 m
12
W
R
256 m
1:44
6:45 /km
138 bpm
+7 m
At race paces
km in this run at target
5K3:48 /km
0.0 km
10K3:57 /km
0.0 km
HM4:08 /km
0.0 km
Marathon4:19 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:56 /km
121 bpm
+0 m
2
5:44 /km
127 bpm
-4 m
3
5:41 /km
129 bpm
-4 m
4
5:41 /km
133 bpm
+5 m
5
5:42 /km
132 bpm
-5 m
6
5:39 /km
131 bpm
0 m
7
5:45 /km
131 bpm
+0 m
8
5:39 /km
130 bpm
+6 m
9
5:34 /km
132 bpm
-7 m
10
5:40 /km
134 bpm
+9 m
11
5:40 /km
133 bpm
+2 m
12
6:50 /km
138 bpm
+6 m
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