Distance
7.7
Time
41:30
Avg pace
5:22
Avg HR
146
Elevation
+81
Cadence
173
Needs attention
83% of running time
HR above pace zone
Pace zone
Easy5:15/km
HR zone
LT1149 bpm
Above zone
25of 30 min
Easy 2%
Steady 47%
LT1 28%
Tempo 18%
LT2 4%
CV 2%
After the warm-up, pace was Easy (5:15/km), where HR should be 128–138 bpm. HR averaged 149 bpm — LT1; 83% of the time it was above the pace zone, mostly Steady, LT1, and Tempo. Most of it came in the second half (69% → 98%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
40rTSS
49Impulse
54Suffer
Max HR167 bpm
Moving time41:30
HR cost
779 b/km · +8.3% ↑
Shoe
Brooks Glycerin Max
1000 km lifetime
Pace · HR · Elevation
over distance
Pace 5:22 /km
HR 146 avg
Elev +81 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:31
5:31 /km
131 bpm
+19 m
2
W
R
1.0 km
5:31
5:31 /km
147 bpm
+24 m
3
W
R
1.0 km
5:12
5:12 /km
142 bpm
+4 m
4
W
R
1.0 km
5:17
5:17 /km
143 bpm
+8 m
5
W
R
1.0 km
5:11
5:11 /km
146 bpm
+0 m
6
W
R
1.0 km
5:35
5:34 /km
151 bpm
+4 m
7
W
R
1.0 km
5:24
5:24 /km
157 bpm
+23 m
8
W
R
728 m
3:45
5:09 /km
156 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
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:31 /km
131 bpm
+15 m
2
5:32 /km
147 bpm
+10 m
3
5:13 /km
142 bpm
-27 m
4
5:17 /km
143 bpm
-3 m
5
5:12 /km
146 bpm
-21 m
6
5:36 /km
151 bpm
-4 m
7
5:25 /km
156 bpm
+13 m
8
5:10 /km
156 bpm
-3 m
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