Distance
12.1
Time
1:09:49
Avg pace
5:46
Avg HR
133
Elevation
+47
Cadence
173
Session load
55rTSS
58Impulse
48Suffer
Max HR143 bpm
Moving time1:09:49
Shoe
ASICS GT 1000 9 GTX
160 km lifetime
Pace · HR · Elevation
over distance
Pace 5:46 /km
HR 133 avg
Elev +47 m
Aerobic durability
high confidence
Watch
Fade
+3.9%
Pa:Hr
+1.3%
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
5:41
5:41 /km
128 bpm
+3 m
2
W
R
1.0 km
5:32
5:32 /km
132 bpm
+0 m
3
W
R
1.0 km
5:34
5:34 /km
134 bpm
+3 m
4
W
R
1.0 km
5:38
5:38 /km
137 bpm
+0 m
5
W
R
1.0 km
5:36
5:36 /km
138 bpm
+0 m
6
W
R
1.0 km
6:09
6:09 /km
134 bpm
+11 m
7
W
R
1.0 km
5:54
5:55 /km
135 bpm
+3 m
8
W
R
1.0 km
5:47
5:47 /km
134 bpm
+5 m
9
W
R
1.0 km
5:40
5:40 /km
133 bpm
+1 m
10
W
R
1.0 km
5:51
5:51 /km
131 bpm
+11 m
11
W
R
1.0 km
5:58
5:58 /km
132 bpm
+10 m
12
W
R
1.0 km
5:46
5:46 /km
131 bpm
+7 m
13
W
R
98 m
0:37
6:17 /km
136 bpm
+2 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
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:40 /km
128 bpm
-3 m
2
5:33 /km
132 bpm
-7 m
3
5:34 /km
134 bpm
-2 m
4
5:38 /km
137 bpm
-19 m
5
5:37 /km
138 bpm
-17 m
6
6:09 /km
134 bpm
+3 m
7
5:55 /km
135 bpm
+1 m
8
5:47 /km
134 bpm
+2 m
9
5:41 /km
133 bpm
-10 m
10
5:51 /km
131 bpm
+10 m
11
5:58 /km
132 bpm
+10 m
12
5:47 /km
131 bpm
+6 m
13
6:13 /km
135 bpm
+3 m
Workout assessment
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