Distance
30.0
Time
2:27:03
Avg pace
4:54
Avg HR
145
Elevation
+225
Cadence
177
Session load
170rTSS
169Impulse
172Suffer
Max HR165 bpm
Moving time2:27:03
Shoe
Saucony Endorphin Speed 3
726 km lifetime
Pace · HR · Elevation
over distance
Pace 4:54 /km
HR 145 avg
Elev +225 m
Aerobic durability
high confidence
Pre-uphill
Fade
-12.3%
Pa:Hr
+4.2%
Late 30m
4:36 /km
This read uses the clean segment before the uphill finish (excluded 4.0 km, +29 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
5:45
5:45 /km
117 bpm
+12 m
2
W
R
1.0 km
5:34
5:34 /km
130 bpm
+13 m
3
W
R
1.0 km
5:12
5:12 /km
125 bpm
+0 m
4
W
R
1.0 km
5:12
5:12 /km
127 bpm
+0 m
5
W
R
1.0 km
5:07
5:07 /km
127 bpm
+2 m
6
W
R
1.0 km
5:07
5:07 /km
132 bpm
+0 m
7
W
R
1.0 km
5:10
5:10 /km
135 bpm
+0 m
8
W
R
1.0 km
5:08
5:08 /km
135 bpm
+2 m
9
W
R
1.0 km
5:05
5:05 /km
141 bpm
+0 m
10
W
R
1.0 km
4:59
4:59 /km
144 bpm
+5 m
11
W
R
1.0 km
4:57
4:57 /km
144 bpm
+5 m
12
W
R
1.0 km
4:53
4:53 /km
144 bpm
+2 m
13
W
R
1.0 km
4:54
4:54 /km
149 bpm
+20 m
14
W
R
1.0 km
4:49
4:49 /km
158 bpm
+33 m
15
W
R
1.0 km
4:45
4:45 /km
150 bpm
+3 m
16
W
R
1.0 km
4:48
4:48 /km
156 bpm
+32 m
17
W
R
1.0 km
4:44
4:44 /km
157 bpm
+19 m
18
W
R
1.0 km
4:46
4:46 /km
148 bpm
+5 m
19
W
R
1.0 km
4:45
4:45 /km
149 bpm
+0 m
20
W
R
1.0 km
4:47
4:47 /km
150 bpm
+7 m
21
W
R
1.0 km
4:39
4:39 /km
153 bpm
+6 m
22
W
R
1.0 km
4:37
4:37 /km
153 bpm
+0 m
23
W
R
1.0 km
4:33
4:33 /km
153 bpm
+3 m
24
W
R
1.0 km
4:32
4:32 /km
155 bpm
+3 m
25
W
R
1.0 km
4:33
4:33 /km
156 bpm
+3 m
26
W
R
1.0 km
4:35
4:35 /km
155 bpm
+8 m
27
W
R
1.0 km
4:34
4:34 /km
160 bpm
+17 m
28
W
R
1.0 km
4:45
4:45 /km
160 bpm
+24 m
29
W
R
1.0 km
4:44
4:44 /km
157 bpm
+7 m
30
W
R
1.0 km
4:45
4:45 /km
153 bpm
+4 m
31
W
R
17 m
0:04
3:59 /km
152 bpm
+0 m
At race paces
km in this run at target
5K3:46 /km
0.0 km
10K3:54 /km
0.0 km
HM4:06 /km
0.0 km
Marathon4:16 /km
0.5 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:45 /km
117 bpm
+4 m
2
5:34 /km
130 bpm
+8 m
3
5:13 /km
125 bpm
-23 m
4
5:13 /km
127 bpm
-15 m
5
5:07 /km
127 bpm
-5 m
6
5:08 /km
132 bpm
-5 m
7
5:11 /km
135 bpm
-6 m
8
5:08 /km
135 bpm
-2 m
9
5:05 /km
141 bpm
-1 m
10
4:59 /km
144 bpm
-1 m
11
4:58 /km
144 bpm
-3 m
12
4:53 /km
144 bpm
+1 m
13
4:54 /km
149 bpm
+15 m
14
4:50 /km
158 bpm
+18 m
15
4:46 /km
150 bpm
-34 m
16
4:48 /km
156 bpm
+29 m
17
4:45 /km
157 bpm
-5 m
18
4:47 /km
148 bpm
-20 m
19
4:46 /km
149 bpm
+0 m
20
4:47 /km
150 bpm
+1 m
21
4:39 /km
153 bpm
+0 m
22
4:38 /km
153 bpm
-3 m
23
4:33 /km
153 bpm
+2 m
24
4:32 /km
155 bpm
+2 m
25
4:33 /km
156 bpm
+3 m
26
4:35 /km
155 bpm
+6 m
27
4:35 /km
160 bpm
+17 m
28
4:46 /km
160 bpm
+24 m
29
4:44 /km
157 bpm
-2 m
30
4:45 /km
153 bpm
-9 m
31
5:00 /km
152 bpm
+0 m
Workout assessment
compare this session with your previous 6 weeks
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