Distance
4.0
Time
20:18
Avg pace
5:07
Avg HR
143
Elevation
+58
Cadence
176
Needs attention
67% of running time
HR above pace zone
Pace zone
Steady4:48/km
HR zone
LT1150 bpm
Above zone
7of 10 min
Steady 52%
LT1 12%
Tempo 23%
LT2 13%
After the warm-up, pace was Steady (4:48/km), where HR should be 138–148 bpm. HR averaged 150 bpm — LT1; 67% of the time it was above the pace zone, mostly Steady and Tempo. Most of it came in the second half (52% → 81%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
20rTSS
22Impulse
28Suffer
Max HR162 bpm
Moving time20:18
HR cost
722 b/km · +2.8%
Shoe
Mizuno Wave Rider 29
1009 km lifetime
Pace · HR · Elevation
over distance
Pace 5:07 /km
HR 143 avg
Elev +58 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:34
5:34 /km
133 bpm
+14 m
2
W
R
1.0 km
5:19
5:19 /km
141 bpm
+25 m
3
W
R
1.0 km
4:58
4:58 /km
145 bpm
+6 m
4
W
R
969 m
4:24
4:32 /km
156 bpm
+15 m
At race paces
km in this run at target
5K3:41 /km
0.0 km
10K3:49 /km
0.0 km
HM4:01 /km
0.0 km
Marathon4:11 /km
0.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:34 /km
133 bpm
+14 m
2
5:19 /km
141 bpm
+25 m
3
4:59 /km
145 bpm
-5 m
4
4:33 /km
156 bpm
-1 m
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