WU+20km(1@4:10/1@4:40)+CD

23 Nov 2024 · 13:52
← →
10×1km long tempo workout
Distance 30.0
Time 2:24:02
Avg pace 4:48
Avg HR 148
Elevation +141
Cadence 175
30.0 km
Session load
177rTSS
179Impulse
186Suffer
Max HR164 bpm
Moving time2:24:02
Shoe Saucony Endorphin Speed 2 Jazz 1008 km lifetime
Pace · HR · Elevation over distance
Pace 4:48 /km HR 148 avg Elev +141 m
Aerobic durability
Pre-uphill
high confidence
Fade -8.9%
Pa:Hr +1.0%
Late 30m 4:21 /km

This read uses the clean segment before the uphill finish (excluded 4.0 km, +38 m). The climb home is excluded from the pacing verdict.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
1.0 km
6:04
6:04 /km
120 bpm
+12 m
2
W R
1.0 km
5:46
5:46 /km
129 bpm
+14 m
3
W R
1.0 km
5:22
5:22 /km
128 bpm
+0 m
4
W R
1.0 km
5:22
5:22 /km
129 bpm
+0 m
5
W R
1.0 km
5:13
5:13 /km
132 bpm
+0 m
6
W R
1.0 km
4:07
4:07 /km
149 bpm
+3 m
7
W R
1.0 km
4:37
4:37 /km
154 bpm
+2 m
8
W R
1.0 km
4:07
4:07 /km
160 bpm
+0 m
9
W R
1.0 km
4:32
4:32 /km
157 bpm
+0 m
10
W R
1.0 km
4:07
4:07 /km
159 bpm
+3 m
11
W R
1.0 km
4:31
4:31 /km
158 bpm
+5 m
12
W R
1.0 km
4:07
4:07 /km
160 bpm
+5 m
13
W R
1.0 km
4:31
4:31 /km
158 bpm
+3 m
14
W R
1.0 km
4:08
4:08 /km
159 bpm
+3 m
15
W R
1.0 km
4:33
4:33 /km
156 bpm
+4 m
16
W R
1.0 km
4:07
4:07 /km
159 bpm
+0 m
17
W R
1.0 km
4:33
4:33 /km
158 bpm
+0 m
18
W R
1.0 km
4:10
4:10 /km
160 bpm
+4 m
19
W R
1.0 km
4:38
4:38 /km
155 bpm
+6 m
20
W R
1.0 km
4:08
4:08 /km
153 bpm
+5 m
21
W R
1.0 km
4:38
4:38 /km
156 bpm
+3 m
22
W R
1.0 km
4:09
4:09 /km
157 bpm
+3 m
23
W R
1.0 km
4:36
4:36 /km
156 bpm
+2 m
24
W R
1.0 km
4:12
4:12 /km
160 bpm
+6 m
25
W R
1.0 km
4:35
4:35 /km
156 bpm
+0 m
26
W R
1.0 km
6:00
6:00 /km
138 bpm
+10 m
27
W R
1.0 km
5:50
5:50 /km
139 bpm
+20 m
28
W R
1.0 km
5:53
5:53 /km
142 bpm
+23 m
29
W R
1.0 km
5:34
5:34 /km
141 bpm
+4 m
30
W R
1.0 km
5:35
5:34 /km
143 bpm
+11 m
31
W R
13 m
0:03
3:52 /km
142 bpm
+0 m
At race paces km in this run at target
5K3:43 /km
0.1 km
10K3:52 /km
0.2 km
HM4:03 /km
4.9 km
Marathon4:14 /km
4.8 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:04 /km
120 bpm
+6 m
2
5:46 /km
129 bpm
+10 m
3
5:23 /km
128 bpm
-18 m
4
5:23 /km
129 bpm
-20 m
5
5:13 /km
132 bpm
-12 m
6
4:08 /km
149 bpm
0 m
7
4:37 /km
154 bpm
-5 m
8
4:08 /km
159 bpm
-5 m
9
4:32 /km
157 bpm
-2 m
10
4:08 /km
159 bpm
-1 m
11
4:32 /km
158 bpm
0 m
12
4:07 /km
160 bpm
+0 m
13
4:31 /km
158 bpm
-2 m
14
4:08 /km
159 bpm
+2 m
15
4:34 /km
156 bpm
+2 m
16
4:07 /km
159 bpm
0 m
17
4:34 /km
158 bpm
-1 m
18
4:11 /km
159 bpm
+2 m
19
4:39 /km
155 bpm
-1 m
20
4:09 /km
153 bpm
+0 m
21
4:39 /km
156 bpm
+0 m
22
4:09 /km
157 bpm
+2 m
23
4:37 /km
156 bpm
0 m
24
4:13 /km
160 bpm
+3 m
25
4:36 /km
156 bpm
-2 m
26
6:01 /km
138 bpm
+10 m
27
5:50 /km
139 bpm
+20 m
28
5:53 /km
142 bpm
+23 m
29
5:34 /km
141 bpm
-8 m
30
5:36 /km
142 bpm
+2 m
31
5:33 /km
142 bpm
0 m
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