Distance
3.7
Time
20:47
Avg pace
5:35
Avg HR
136
Elevation
+30
Cadence
171
Needs attention
58% of running time
HR above pace zone
Pace zone
Recovery5:43/km
HR zone
Easy133 bpm
Above zone
7of 12 min
Recovery 11%
Easy 72%
Steady 17%
After the warm-up, pace was Recovery (5:43/km), where HR should be under 128 bpm. HR averaged 133 bpm — Easy; 58% of the time it was above the pace zone, mostly Easy and Steady. It was above the zone from the start — typical of residual fatigue, heat, stress or illness. If the effort felt normal, check the HR sensor.
Session load
18rTSS
18Impulse
19Suffer
Max HR148 bpm
Moving time20:47
HR cost
762 b/km · -1.5%
Shoe
Mizuno Wave Rider 29
1009 km lifetime
Pace · HR · Elevation
over distance
Pace 5:35 /km
HR 136 avg
Elev +30 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:24
5:24 /km
139 bpm
+12 m
2
W
R
1.0 km
5:38
5:38 /km
134 bpm
+5 m
3
W
R
1.0 km
5:43
5:42 /km
136 bpm
+13 m
4
W
R
720 m
4:00
5:33 /km
137 bpm
+7 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
5:24 /km
139 bpm
+8 m
2
5:39 /km
134 bpm
-7 m
3
5:44 /km
135 bpm
-3 m
4
5:34 /km
137 bpm
+1 m
Workout assessment
compare this session with your previous 6 weeks
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