Distance
11.4
Time
1:01:29
Avg pace
5:24
Avg HR
140
Elevation
+37
Cadence
175
Session load
58rTSS
59Impulse
74Suffer
Max HR148 bpm
Moving time1:01:29
Shoe
Mizuno Wave Rider 29
1009 km lifetime
Pace · HR · Elevation
over distance
Pace 5:24 /km
HR 140 avg
Elev +37 m
Aerobic durability
high confidence
Watch
Fade
+0.4%
Pa:Hr
+6.6%
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
5:30
5:30 /km
125 bpm
+0 m
2
W
R
1.0 km
5:26
5:26 /km
132 bpm
+0 m
3
W
R
1.0 km
5:19
5:19 /km
137 bpm
+0 m
4
W
R
1.0 km
5:19
5:19 /km
140 bpm
+6 m
5
W
R
1.0 km
5:17
5:17 /km
140 bpm
+4 m
6
W
R
1.0 km
5:22
5:22 /km
142 bpm
+2 m
7
W
R
1.0 km
5:22
5:22 /km
143 bpm
+8 m
8
W
R
1.0 km
5:24
5:24 /km
144 bpm
+6 m
9
W
R
1.0 km
5:25
5:25 /km
144 bpm
+3 m
10
W
R
1.0 km
5:24
5:24 /km
145 bpm
+5 m
11
W
R
1.0 km
5:30
5:30 /km
145 bpm
+5 m
12
W
R
386 m
2:05
5:25 /km
145 bpm
+5 m
At race paces
km in this run at target
5K3:46 /km
0.0 km
10K3:55 /km
0.0 km
HM4:06 /km
0.0 km
Marathon4:17 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:30 /km
125 bpm
-7 m
2
5:27 /km
132 bpm
-6 m
3
5:19 /km
137 bpm
-10 m
4
5:19 /km
140 bpm
+4 m
5
5:17 /km
140 bpm
-1 m
6
5:23 /km
142 bpm
+1 m
7
5:22 /km
143 bpm
+8 m
8
5:25 /km
144 bpm
-1 m
9
5:26 /km
144 bpm
+1 m
10
5:25 /km
145 bpm
+5 m
11
5:30 /km
145 bpm
+4 m
12
5:27 /km
145 bpm
+5 m
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