Morning Run

4 Nov 2025 · 09:59
← →
22×400m 5k-pace CV workout
Distance 14.3
Time 1:12:57
Avg pace 5:07
Avg HR 148
Elevation +64
Cadence 169
14.3 km
Session load
94rTSS
91Impulse
120Suffer
Max HR169 bpm
Moving time1:12:57
Shoe ASICS Noosa TRI 15 936 km lifetime
Pace · HR · Elevation over distance
Pace 5:07 /km HR 148 avg Elev +64 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
1.0 km
6:20
6:20 /km
118 bpm
+2 m
2
W R
1.0 km
5:59
5:58 /km
124 bpm
+0 m
3
W R
262 m
1:32
5:51 /km
129 bpm
+0 m
4
W R
400 m
1:32
3:50 /km
146 bpm
+0 m
5
W R
79 m
0:31
6:34 /km
152 bpm
+0 m
6
W R
400 m
1:31
3:47 /km
152 bpm
+5 m
7
W R
56 m
0:31
9:16 /km
157 bpm
+1 m
8
W R
400 m
1:32
3:50 /km
156 bpm
+2 m
9
W R
55 m
0:31
9:22 /km
153 bpm
+0 m
10
W R
400 m
1:33
3:53 /km
155 bpm
+2 m
11
W R
60 m
0:33
9:09 /km
158 bpm
+0 m
12
W R
400 m
1:31
3:47 /km
154 bpm
+0 m
13
W R
55 m
0:33
10:02 /km
157 bpm
+0 m
14
W R
400 m
1:31
3:47 /km
155 bpm
+2 m
15
W R
60 m
0:33
9:12 /km
158 bpm
+1 m
16
W R
400 m
1:32
3:50 /km
157 bpm
+7 m
17
W R
56 m
0:33
9:52 /km
158 bpm
+0 m
18
W R
400 m
1:31
3:47 /km
156 bpm
+0 m
19
W R
86 m
0:45
8:44 /km
155 bpm
+0 m
20
W R
400 m
1:28
3:40 /km
153 bpm
+0 m
21
W R
54 m
0:34
10:25 /km
159 bpm
+0 m
22
W R
400 m
1:31
3:47 /km
156 bpm
+0 m
23
W R
55 m
0:34
10:21 /km
161 bpm
+0 m
24
W R
400 m
1:32
3:50 /km
159 bpm
+7 m
25
W R
63 m
0:35
9:19 /km
162 bpm
+3 m
26
W R
400 m
1:31
3:47 /km
161 bpm
+3 m
27
W R
58 m
0:34
9:45 /km
162 bpm
+0 m
28
W R
400 m
1:32
3:50 /km
161 bpm
+6 m
29
W R
76 m
1:03
13:46 /km
154 bpm
+1 m
30
W R
400 m
1:33
3:53 /km
155 bpm
+1 m
31
W R
59 m
0:33
9:16 /km
161 bpm
+1 m
32
W R
400 m
1:32
3:50 /km
161 bpm
+6 m
33
W R
61 m
0:35
9:31 /km
163 bpm
+0 m
34
W R
400 m
1:30
3:45 /km
160 bpm
+0 m
35
W R
56 m
0:35
10:25 /km
159 bpm
+0 m
36
W R
400 m
1:31
3:47 /km
161 bpm
+2 m
37
W R
56 m
0:35
10:25 /km
163 bpm
+1 m
38
W R
400 m
1:32
3:50 /km
161 bpm
+2 m
39
W R
56 m
0:36
10:37 /km
163 bpm
+0 m
40
W R
400 m
1:32
3:50 /km
161 bpm
+2 m
41
W R
56 m
0:36
10:45 /km
162 bpm
+1 m
42
W R
400 m
1:32
3:50 /km
160 bpm
+2 m
43
W R
59 m
0:35
9:52 /km
161 bpm
+0 m
44
W R
400 m
1:31
3:47 /km
159 bpm
+0 m
45
W R
59 m
0:38
10:41 /km
161 bpm
+0 m
46
W R
400 m
1:34
3:55 /km
159 bpm
+4 m
47
W R
1.0 km
7:36
7:37 /km
135 bpm
+5 m
48
W R
919 m
4:58
5:25 /km
146 bpm
+1 m
At race paces km in this run at target
5K3:46 /km
2.4 km
10K3:55 /km
3.0 km
HM4:06 /km
0.7 km
Marathon4:17 /km
0.7 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:19 /km
118 bpm
-4 m
2
6:00 /km
124 bpm
-10 m
3
4:38 /km
142 bpm
-1 m
4
4:27 /km
155 bpm
+1 m
5
4:39 /km
156 bpm
-2 m
6
4:47 /km
156 bpm
+1 m
7
4:30 /km
156 bpm
-9 m
8
4:32 /km
160 bpm
+10 m
9
4:59 /km
158 bpm
+9 m
10
4:30 /km
161 bpm
-3 m
11
4:52 /km
162 bpm
+7 m
12
4:47 /km
159 bpm
-3 m
13
7:00 /km
138 bpm
+3 m
14
5:30 /km
144 bpm
+2 m
15
5:27 /km
146 bpm
+1 m
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