Morning Run

18 Jul 2025 · 09:41
← →
recovery
Distance 12.0
Time 1:07:58
Avg pace 5:39
Avg HR 143
Elevation +50
Cadence 176
Needs attention
HR above pace zone
93% of running time
Pace zone Recovery5:39/km
HR zone Steady145 bpm
Above zone 53of 58 min
Recovery 3% Easy 9% Steady 55% LT1 30% Tempo 3%

After the warm-up, pace was Recovery (5:39/km), where HR should be under 128 bpm. HR averaged 145 bpm — Steady; 93% of the time it was above the pace zone, mostly Steady and LT1. It was above the zone from the start — typical of residual fatigue, heat, stress or illness. If the effort felt normal, check the HR sensor.

12.0 km
Session load
60rTSS
72Impulse
98Suffer
Max HR156 bpm
Moving time1:07:58
HR cost 816 b/km · +6.6% ↑
Shoe Altra Escalante 3 702 km lifetime
Pace · HR · Elevation over distance
Pace 5:39 /km HR 143 avg Elev +50 m
Aerobic durability
Watch
high confidence
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 compare this session with your previous 6 weeks
Assess