Distance
11.0
Time
1:04:38
Avg pace
5:51
Avg HR
137
Elevation
+52
Cadence
177
Needs attention
90% of running time
HR above pace zone
Pace zone
Recovery5:52/km
HR zone
Steady138 bpm
Above zone
49of 54 min
Recovery 1%
Easy 44%
Steady 55%
After the warm-up, pace was Recovery (5:52/km), where HR should be under 128 bpm. HR averaged 138 bpm — Steady; 90% of the time it was above the pace zone, mostly Easy and Steady. Most of it came in the second half (80% → 100%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
53rTSS
57Impulse
62Suffer
Max HR148 bpm
Moving time1:04:38
HR cost
810 b/km · +1.3%
Shoe
Mizuno Wave Rider 29
1009 km lifetime
Pace · HR · Elevation
over distance
Pace 5:51 /km
HR 137 avg
Elev +52 m
Aerobic durability
high confidence
Fade likely
Fade
+6.9%
Pa:Hr
+9.2%
Late 30m
—
The run shows meaningful late fade. Start easier, fuel earlier, or keep the next long run controlled.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:43
5:42 /km
127 bpm
+0 m
2
W
R
1.0 km
5:43
5:42 /km
131 bpm
+20 m
3
W
R
1.0 km
5:36
5:36 /km
134 bpm
+2 m
4
W
R
1.0 km
5:48
5:48 /km
138 bpm
+9 m
5
W
R
1.0 km
5:41
5:41 /km
136 bpm
+0 m
6
W
R
1.0 km
5:49
5:48 /km
137 bpm
+0 m
7
W
R
1.0 km
5:56
5:56 /km
142 bpm
+12 m
8
W
R
1.0 km
5:55
5:55 /km
138 bpm
+0 m
9
W
R
1.0 km
6:05
6:05 /km
140 bpm
+5 m
10
W
R
1.0 km
6:00
6:00 /km
141 bpm
+8 m
11
W
R
1.0 km
6:04
6:04 /km
140 bpm
+4 m
12
W
R
31 m
0:14
7:26 /km
142 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
5:44 /km
127 bpm
-4 m
2
5:42 /km
131 bpm
+12 m
3
5:36 /km
134 bpm
-5 m
4
5:48 /km
138 bpm
+7 m
5
5:41 /km
136 bpm
-12 m
6
5:50 /km
137 bpm
-2 m
7
5:56 /km
142 bpm
+6 m
8
5:56 /km
138 bpm
-11 m
9
6:06 /km
140 bpm
+2 m
10
6:01 /km
141 bpm
+0 m
11
6:05 /km
139 bpm
0 m
12
8:18 /km
142 bpm
0 m
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