Morning Run

23 Sep 2025 · 09:59
← →
12×1km hm-pace long threshold workout
Distance 17.8
Time 1:34:00
Avg pace 5:16
Avg HR 148
Elevation +179
Cadence 168
17.8 km
Session load
115rTSS
123Impulse
156Suffer
Max HR171 bpm
Moving time1:34:00
Shoe ASICS Noosa TRI 15 936 km lifetime
Pace · HR · Elevation over distance
Pace 5:16 /km HR 148 avg Elev +179 m
Aerobic durability
Fade likely
high confidence
Fade +32.7%
Pa:Hr +12.5%
Late 30m 9:11 /km

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
5:53
5:53 /km
124 bpm
+0 m
2
W R
1.0 km
5:44
5:44 /km
129 bpm
+0 m
3
W R
1.0 km
4:16
4:16 /km
151 bpm
+35 m
4
W R
128 m
0:51
6:38 /km
152 bpm
+5 m
5
W R
1.0 km
4:08
4:08 /km
158 bpm
+9 m
6
W R
134 m
0:50
6:13 /km
156 bpm
+6 m
7
W R
1.0 km
4:02
4:02 /km
161 bpm
+4 m
8
W R
132 m
0:51
6:26 /km
159 bpm
+0 m
9
W R
1.0 km
4:05
4:05 /km
161 bpm
+10 m
10
W R
115 m
0:51
7:24 /km
159 bpm
+6 m
11
W R
1.0 km
4:02
4:02 /km
161 bpm
+7 m
12
W R
133 m
0:52
6:29 /km
161 bpm
+3 m
13
W R
1.0 km
4:09
4:09 /km
160 bpm
+6 m
14
W R
80 m
0:51
10:41 /km
159 bpm
+7 m
15
W R
1.0 km
4:08
4:08 /km
160 bpm
+10 m
16
W R
187 m
2:00
10:41 /km
147 bpm
+8 m
17
W R
1.0 km
4:05
4:05 /km
158 bpm
+6 m
18
W R
119 m
0:50
7:02 /km
159 bpm
+4 m
19
W R
1.0 km
4:09
4:09 /km
162 bpm
+12 m
20
W R
74 m
0:51
11:25 /km
160 bpm
+6 m
21
W R
1.0 km
4:09
4:09 /km
162 bpm
+12 m
22
W R
77 m
0:53
11:25 /km
158 bpm
+4 m
23
W R
1.0 km
4:10
4:10 /km
160 bpm
+2 m
24
W R
74 m
0:54
12:10 /km
157 bpm
+7 m
25
W R
1.0 km
4:11
4:11 /km
162 bpm
+21 m
26
W R
1.0 km
21:25
21:22 /km
125 bpm
+18 m
27
W R
234 m
1:39
7:04 /km
123 bpm
+3 m
28
W R
1.0 km
4:46
4:46 /km
142 bpm
+4 m
29
W R
335 m
4:14
12:38 /km
125 bpm
+9 m
At race paces km in this run at target
5K3:47 /km
0.0 km
10K3:56 /km
0.8 km
HM4:07 /km
7.8 km
Marathon4:18 /km
2.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:52 /km
124 bpm
-3 m
2
5:45 /km
128 bpm
-35 m
3
4:17 /km
151 bpm
+21 m
4
4:29 /km
157 bpm
+7 m
5
4:20 /km
159 bpm
-4 m
6
4:23 /km
160 bpm
-1 m
7
4:27 /km
161 bpm
+3 m
8
4:23 /km
161 bpm
-2 m
9
4:42 /km
159 bpm
+2 m
10
5:13 /km
156 bpm
+5 m
11
4:23 /km
160 bpm
-5 m
12
4:16 /km
161 bpm
+0 m
13
4:42 /km
161 bpm
+8 m
14
4:43 /km
160 bpm
-8 m
15
4:50 /km
161 bpm
+3 m
16
10:29 /km
133 bpm
+7 m
17
6:23 /km
125 bpm
+3 m
18
7:45 /km
133 bpm
+7 m
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