Distance
13.0
Time
1:02:49
Avg pace
4:50
Avg HR
147
Elevation
+52
Cadence
174
Session load
73rTSS
73Impulse
87Suffer
Max HR162 bpm
Moving time1:02:49
Shoe
Saucony Endorphin Speed 2 Jazz
1008 km lifetime
Pace · HR · Elevation
over distance
Pace 4:50 /km
HR 147 avg
Elev +52 m
Aerobic durability
high confidence
Watch
Fade
+3.4%
Pa:Hr
+5.8%
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
1.0 km
5:22
5:22 /km
135 bpm
+12 m
2
W
R
1.0 km
4:52
4:52 /km
150 bpm
+14 m
3
W
R
1.0 km
4:43
4:43 /km
148 bpm
+0 m
4
W
R
1.0 km
4:29
4:29 /km
148 bpm
+0 m
5
W
R
1.0 km
4:32
4:32 /km
153 bpm
+6 m
6
W
R
1.0 km
4:08
4:08 /km
160 bpm
+2 m
7
W
R
559 m
2:24
4:18 /km
153 bpm
+0 m
8
W
R
1.0 km
5:01
5:01 /km
144 bpm
+3 m
9
W
R
1.0 km
4:58
4:58 /km
148 bpm
+2 m
10
W
R
1.0 km
4:58
4:58 /km
145 bpm
+2 m
11
W
R
1.0 km
4:45
4:45 /km
149 bpm
+0 m
12
W
R
1.0 km
4:35
4:35 /km
151 bpm
+2 m
13
W
R
1.0 km
5:39
5:39 /km
141 bpm
+23 m
14
W
R
436 m
2:17
5:14 /km
139 bpm
+0 m
At race paces
km in this run at target
5K3:43 /km
0.2 km
10K3:52 /km
0.0 km
HM4:03 /km
0.8 km
Marathon4:14 /km
1.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:22 /km
135 bpm
+5 m
2
4:52 /km
150 bpm
+14 m
3
4:43 /km
148 bpm
-15 m
4
4:30 /km
148 bpm
-18 m
5
4:32 /km
153 bpm
-13 m
6
4:09 /km
160 bpm
-3 m
7
4:32 /km
147 bpm
-14 m
8
5:04 /km
146 bpm
+1 m
9
5:01 /km
147 bpm
+1 m
10
4:51 /km
146 bpm
+1 m
11
4:43 /km
149 bpm
-1 m
12
5:08 /km
146 bpm
+18 m
13
5:25 /km
140 bpm
-5 m
Workout assessment
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