Afternoon Run

9 Dec 2025 · 15:44
← →
13×400m repetition workout
Distance 12.0
Time 1:01:37
Avg pace 5:08
Avg HR 144
Elevation +61
Cadence 170
12.0 km
Session load
77rTSS
71Impulse
86Suffer
Max HR168 bpm
Moving time1:01:37
Shoe ASICS Noosa TRI 15 936 km lifetime
Pace · HR · Elevation over distance
Pace 5:08 /km HR 144 avg Elev +61 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
1.0 km
5:24
5:24 /km
126 bpm
+5 m
2
W R
1.0 km
5:21
5:21 /km
129 bpm
+0 m
3
W R
324 m
1:41
5:12 /km
135 bpm
+0 m
4
W R
400 m
1:30
3:45 /km
147 bpm
+0 m
5
W R
96 m
0:51
8:49 /km
149 bpm
+0 m
6
W R
400 m
1:29
3:43 /km
152 bpm
+3 m
7
W R
86 m
0:51
9:55 /km
156 bpm
+2 m
8
W R
400 m
1:25
3:32 /km
152 bpm
+0 m
9
W R
77 m
0:46
9:59 /km
155 bpm
+0 m
10
W R
400 m
1:25
3:32 /km
157 bpm
+0 m
11
W R
70 m
0:43
10:13 /km
157 bpm
+0 m
12
W R
400 m
1:25
3:32 /km
155 bpm
+0 m
13
W R
80 m
0:46
9:31 /km
158 bpm
+0 m
14
W R
400 m
1:25
3:32 /km
157 bpm
+0 m
15
W R
84 m
0:51
10:06 /km
159 bpm
+0 m
16
W R
400 m
1:24
3:30 /km
157 bpm
+0 m
17
W R
78 m
0:52
11:07 /km
158 bpm
+0 m
18
W R
400 m
1:26
3:35 /km
157 bpm
+2 m
19
W R
77 m
0:46
9:55 /km
157 bpm
+0 m
20
W R
400 m
1:23
3:27 /km
157 bpm
+0 m
21
W R
74 m
0:47
10:33 /km
159 bpm
+3 m
22
W R
400 m
1:25
3:32 /km
158 bpm
+10 m
23
W R
87 m
0:52
9:59 /km
162 bpm
+4 m
24
W R
400 m
1:24
3:30 /km
158 bpm
+4 m
25
W R
87 m
0:51
9:45 /km
158 bpm
+2 m
26
W R
400 m
1:23
3:27 /km
159 bpm
+3 m
27
W R
71 m
0:51
11:59 /km
159 bpm
+0 m
28
W R
400 m
1:19
3:18 /km
158 bpm
+0 m
29
W R
1.0 km
6:46
6:47 /km
137 bpm
+5 m
30
W R
1.0 km
5:15
5:15 /km
142 bpm
+6 m
31
W R
1.0 km
5:23
5:23 /km
137 bpm
+6 m
32
W R
521 m
3:22
6:28 /km
130 bpm
+11 m
At race paces km in this run at target
5K3:41 /km
1.4 km
10K3:49 /km
0.6 km
HM4:01 /km
0.4 km
Marathon4:11 /km
0.5 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:24 /km
126 bpm
+4 m
2
5:21 /km
129 bpm
-5 m
3
4:42 /km
142 bpm
-4 m
4
4:41 /km
154 bpm
-5 m
5
4:32 /km
157 bpm
-15 m
6
4:43 /km
158 bpm
-19 m
7
4:33 /km
158 bpm
+7 m
8
4:37 /km
159 bpm
+13 m
9
6:32 /km
142 bpm
-7 m
10
5:04 /km
142 bpm
+5 m
11
5:19 /km
140 bpm
+4 m
12
6:05 /km
133 bpm
+17 m
13
6:13 /km
137 bpm
+1 m
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