3 × 15 min at 4:30 / 3 min

20 Dec 2025 · 10:32
← →
3×15min long steady workout
Distance 27.0
Time 2:14:42
Avg pace 4:59
Avg HR 142
Elevation +172
Cadence 173
27.0 km
Session load
148rTSS
138Impulse
166Suffer
Max HR159 bpm
Moving time2:14:42
Shoe Mizuno Neo Vista 2 1170 km lifetime
Pace · HR · Elevation over distance
Pace 4:59 /km HR 142 avg Elev +172 m
Aerobic durability
Pre-uphill
high confidence
Fade -7.4%
Pa:Hr +3.9%
Late 30m 4:36 /km

This read uses the clean segment before the uphill finish (excluded 4.0 km, +39 m). The climb home is excluded from the pacing verdict.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
1.0 km
5:36
5:36 /km
132 bpm
+13 m
2
W R
1.0 km
5:17
5:17 /km
134 bpm
+13 m
3
W R
1.0 km
4:53
4:53 /km
129 bpm
+0 m
4
W R
1.0 km
4:56
4:56 /km
129 bpm
+0 m
5
W R
1.0 km
4:59
4:59 /km
129 bpm
+0 m
6
W R
1.0 km
4:58
4:58 /km
134 bpm
+4 m
7
W R
1.0 km
4:51
4:51 /km
135 bpm
+0 m
8
W R
1.0 km
5:00
5:00 /km
136 bpm
+5 m
9
W R
1.0 km
4:55
4:55 /km
137 bpm
+16 m
10
W R
1.0 km
4:58
4:58 /km
138 bpm
+10 m
11
W R
1.0 km
4:58
4:58 /km
139 bpm
+7 m
12
W R
1.0 km
5:04
5:04 /km
140 bpm
+6 m
13
W R
1.0 km
5:02
5:02 /km
140 bpm
+4 m
14
W R
1.0 km
5:02
5:02 /km
141 bpm
+3 m
15
W R
3.3 km
15:00
4:34 /km
150 bpm
+16 m
16
W R
602 m
3:13
5:21 /km
145 bpm
+0 m
17
W R
3.3 km
15:00
4:29 /km
151 bpm
+8 m
18
W R
504 m
3:04
6:05 /km
143 bpm
+1 m
19
W R
3.2 km
15:00
4:40 /km
154 bpm
+50 m
20
W R
330 m
4:05
12:21 /km
132 bpm
+7 m
21
W R
1.7 km
8:36
4:58 /km
144 bpm
+18 m
22
W R
9 m
0:01
1:49 /km
154 bpm
+0 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
0.1 km
Marathon4:11 /km
0.3 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:36 /km
131 bpm
+11 m
2
5:17 /km
135 bpm
+7 m
3
4:53 /km
129 bpm
-22 m
4
4:57 /km
129 bpm
-27 m
5
4:59 /km
129 bpm
-14 m
6
4:59 /km
134 bpm
-13 m
7
4:52 /km
135 bpm
-21 m
8
5:00 /km
136 bpm
+2 m
9
4:56 /km
137 bpm
+16 m
10
4:59 /km
138 bpm
+10 m
11
4:59 /km
139 bpm
+5 m
12
5:04 /km
140 bpm
+5 m
13
5:03 /km
139 bpm
+1 m
14
5:03 /km
141 bpm
+2 m
15
4:35 /km
149 bpm
+5 m
16
4:35 /km
151 bpm
-6 m
17
4:34 /km
150 bpm
+2 m
18
5:01 /km
146 bpm
+0 m
19
4:30 /km
149 bpm
0 m
20
4:30 /km
152 bpm
+0 m
21
4:30 /km
152 bpm
-2 m
22
5:17 /km
146 bpm
+3 m
23
4:32 /km
152 bpm
+6 m
24
4:42 /km
156 bpm
+17 m
25
5:05 /km
157 bpm
+25 m
26
7:15 /km
134 bpm
-1 m
27
4:53 /km
149 bpm
-2 m
28
5:33 /km
154 bpm
0 m
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