Distance
24.0
Time
2:09:22
Avg pace
5:23
Avg HR
146
Elevation
+266
Cadence
168
Needs attention
56% of work time
HR above pace zone
Pace zone
Tempo4:18/km
HR zone
Tempo158 bpm
Above zone
7/12work laps
Steady 9%
LT1 18%
Tempo 27%
LT2 44%
CV 3%
Work intervals (12 laps, 49 min) averaged 4:18/km — Tempo pace, where HR should be 153–158 bpm. HR averaged 158 bpm — Tempo. It was above the zone from the first reps: either residual fatigue, or today this pace was a harder effort than the zone table assumes.
Session load
144rTSS
155Impulse
195Suffer
Max HR170 bpm
Moving time2:09:22
HR cost
685 b/km · +1.6%
Shoe
Mizuno Neo Vista 2
1170 km lifetime
Pace · HR · Elevation
over distance
Pace 5:23 /km
HR 146 avg
Elev +266 m
Aerobic durability
high confidence
Pre-uphill
Fade
+4.0%
Pa:Hr
+3.8%
Late 30m
5:03 /km
This read uses the clean segment before the uphill finish (excluded 4.0 km, +35 m). The climb home is excluded from the pacing verdict.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
6:04
6:04 /km
124 bpm
+11 m
2
W
R
1.0 km
5:42
5:42 /km
133 bpm
+9 m
3
W
R
1.0 km
5:15
5:15 /km
132 bpm
+0 m
4
W
R
1.0 km
5:21
5:21 /km
135 bpm
+0 m
5
W
R
1.0 km
5:33
5:33 /km
135 bpm
+4 m
6
W
R
669 m
3:55
5:51 /km
137 bpm
+7 m
7
W
R
1.0 km
4:15
4:15 /km
152 bpm
+14 m
8
W
R
1.0 km
4:15
4:15 /km
160 bpm
+18 m
9
W
R
1.0 km
4:13
4:13 /km
162 bpm
+20 m
10
W
R
1.0 km
6:50
6:50 /km
137 bpm
+35 m
11
W
R
1.0 km
4:15
4:15 /km
155 bpm
+16 m
12
W
R
1.0 km
4:16
4:16 /km
164 bpm
+13 m
13
W
R
341 m
1:29
4:21 /km
167 bpm
+5 m
14
W
R
149 m
2:11
14:45 /km
142 bpm
+16 m
15
W
R
1.0 km
4:18
4:18 /km
146 bpm
+7 m
16
W
R
1.0 km
4:18
4:18 /km
158 bpm
+8 m
17
W
R
1.0 km
4:14
4:14 /km
163 bpm
+3 m
18
W
R
493 m
6:28
13:07 /km
127 bpm
+18 m
19
W
R
1.0 km
4:19
4:19 /km
150 bpm
+11 m
20
W
R
1.0 km
4:23
4:23 /km
160 bpm
+8 m
21
W
R
1.0 km
4:27
4:27 /km
163 bpm
+13 m
22
W
R
329 m
4:19
13:07 /km
134 bpm
+12 m
23
W
R
1.0 km
5:37
5:37 /km
142 bpm
+18 m
24
W
R
1.0 km
5:40
5:40 /km
148 bpm
+22 m
25
W
R
1.0 km
5:58
5:58 /km
147 bpm
+23 m
26
W
R
1.0 km
5:34
5:34 /km
150 bpm
+6 m
27
W
R
1.0 km
5:47
5:47 /km
152 bpm
+17 m
28
W
R
40 m
0:12
5:02 /km
151 bpm
+0 m
Work vs restaverages per lap group
| Count | Total dist | Total time | Avg dist | Avg pace | Avg time | Dev | Range | Avg HR | Avg cad | Decoupling | |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Work | 4 | 11.3 km | 48:42 | 2.8 km | 4:17 /km | 12:10 | ±3 s/km | 9 s/km | 158 bpm | 176 spm | +3.5% |
| Rest | 3 | 1.6 km | 15:29 | 547 m | 11:32 /km | 5:09 +12:41 stopped | ±204 s/km | 472 s/km | 135 bpm | 125 spm | +106.5% |
At race paces
km in this run at target
5K3:47 /km
0.0 km
10K3:56 /km
0.0 km
HM4:07 /km
3.6 km
Marathon4:18 /km
5.8 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:04 /km
124 bpm
+9 m
2
5:42 /km
133 bpm
+4 m
3
5:16 /km
132 bpm
-33 m
4
5:22 /km
135 bpm
-22 m
5
5:33 /km
135 bpm
+1 m
6
5:19 /km
140 bpm
+6 m
7
4:17 /km
157 bpm
+2 m
8
4:13 /km
161 bpm
+1 m
9
5:51 /km
151 bpm
-6 m
10
5:15 /km
140 bpm
-1 m
11
4:14 /km
159 bpm
+1 m
12
4:19 /km
165 bpm
+2 m
13
5:52 /km
143 bpm
-3 m
14
4:19 /km
158 bpm
-1 m
15
4:15 /km
163 bpm
+2 m
16
8:38 /km
134 bpm
+3 m
17
4:20 /km
155 bpm
+0 m
18
4:25 /km
161 bpm
+3 m
19
7:21 /km
146 bpm
+0 m
20
5:38 /km
143 bpm
+6 m
21
5:40 /km
148 bpm
+19 m
22
5:58 /km
147 bpm
+23 m
23
5:34 /km
150 bpm
-8 m
24
5:47 /km
152 bpm
+1 m
25
5:15 /km
151 bpm
+0 m
Workout assessment
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