Distance
12.0
Time
1:07:58
Avg pace
5:39
Avg HR
143
Elevation
+50
Cadence
176
Session load
60rTSS
72Impulse
98Suffer
Max HR156 bpm
Moving time1:07:58
Shoe
Altra Escalante 3
687 km lifetime
Pace · HR · Elevation
over distance
Pace 5:39 /km
HR 143 avg
Elev +50 m
Aerobic durability
high confidence
Watch
Fade
+4.2%
Pa:Hr
+4.6%
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
5:32
5:32 /km
133 bpm
+4 m
2
W
R
1.0 km
5:35
5:34 /km
138 bpm
+4 m
3
W
R
1.0 km
5:30
5:30 /km
143 bpm
+3 m
4
W
R
1.0 km
5:30
5:30 /km
147 bpm
+12 m
5
W
R
1.0 km
5:29
5:29 /km
146 bpm
+0 m
6
W
R
1.0 km
5:36
5:36 /km
146 bpm
+3 m
7
W
R
1.0 km
5:46
5:46 /km
150 bpm
+10 m
8
W
R
1.0 km
5:40
5:40 /km
147 bpm
+0 m
9
W
R
1.0 km
5:48
5:48 /km
149 bpm
+7 m
10
W
R
1.0 km
5:57
5:57 /km
138 bpm
+3 m
11
W
R
1.0 km
5:51
5:51 /km
135 bpm
+8 m
12
W
R
1.0 km
5:27
5:27 /km
145 bpm
+3 m
13
W
R
31 m
0:11
5:51 /km
151 bpm
+0 m
At race paces
km in this run at target
5K3:47 /km
0.0 km
10K3:56 /km
0.0 km
HM4:07 /km
0.0 km
Marathon4:18 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:32 /km
132 bpm
-1 m
2
5:36 /km
138 bpm
-6 m
3
5:30 /km
143 bpm
-4 m
4
5:31 /km
147 bpm
+10 m
5
5:29 /km
146 bpm
-7 m
6
5:37 /km
146 bpm
-2 m
7
5:46 /km
150 bpm
+8 m
8
5:41 /km
147 bpm
-8 m
9
5:48 /km
149 bpm
+4 m
10
5:57 /km
138 bpm
+0 m
11
5:51 /km
134 bpm
+7 m
12
5:28 /km
144 bpm
+0 m
13
6:42 /km
151 bpm
+0 m
Workout assessment
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