Distance
21.4
Time
1:35:47
Avg pace
4:29
Avg HR
155
Elevation
+96
Cadence
175
Session load
135rTSS
138Impulse
220Suffer
Max HR167 bpm
Moving time1:35:47
HR cost
634 b/km · +1.4%
Shoe
Mizuno Neo Vista 2
1170 km lifetime
Pace · HR · Elevation
over distance
Pace 4:29 /km
HR 155 avg
Elev +96 m
Aerobic durability
medium confidence
Work block
Fade
-0.1%
Pa:Hr
—
Late 30m
—
This read is scoped to the labeled work block, so cooldown/recovery laps are excluded from the pacing verdict.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:13
5:13 /km
130 bpm
+18 m
2
W
R
1.0 km
5:11
5:11 /km
140 bpm
+8 m
3
W
R
1.0 km
5:04
5:04 /km
140 bpm
+10 m
4
W
R
1.0 km
5:08
5:08 /km
138 bpm
+0 m
5
W
R
1.0 km
5:59
5:58 /km
139 bpm
+0 m
6
W
R
68 m
0:25
6:09 /km
147 bpm
+0 m
7
W
R
1.0 km
4:01
4:01 /km
158 bpm
+4 m
8
W
R
90 m
0:31
5:42 /km
162 bpm
+0 m
9
W
R
1.0 km
3:58
3:58 /km
161 bpm
+9 m
10
W
R
99 m
0:32
5:24 /km
164 bpm
+2 m
11
W
R
1.0 km
3:57
3:57 /km
163 bpm
+13 m
12
W
R
89 m
0:31
5:50 /km
165 bpm
+0 m
13
W
R
1.0 km
3:59
3:59 /km
163 bpm
+6 m
14
W
R
99 m
0:33
5:34 /km
161 bpm
+0 m
15
W
R
1.0 km
3:58
3:58 /km
162 bpm
+2 m
16
W
R
77 m
0:32
6:55 /km
163 bpm
+0 m
17
W
R
1.0 km
3:58
3:58 /km
164 bpm
+5 m
18
W
R
107 m
0:54
8:23 /km
158 bpm
+0 m
19
W
R
1.0 km
3:54
3:54 /km
162 bpm
+5 m
20
W
R
78 m
0:31
6:37 /km
162 bpm
+0 m
21
W
R
1.0 km
3:57
3:57 /km
163 bpm
+2 m
22
W
R
79 m
0:31
6:34 /km
162 bpm
+0 m
23
W
R
1.0 km
3:58
3:58 /km
161 bpm
+2 m
24
W
R
78 m
0:32
6:53 /km
161 bpm
+0 m
25
W
R
1.0 km
3:57
3:57 /km
161 bpm
+4 m
26
W
R
78 m
0:35
7:30 /km
161 bpm
+0 m
27
W
R
1.0 km
3:58
3:58 /km
161 bpm
+0 m
28
W
R
93 m
0:39
6:58 /km
159 bpm
+0 m
29
W
R
1.0 km
3:59
3:59 /km
161 bpm
+2 m
30
W
R
86 m
0:41
7:58 /km
160 bpm
+1 m
31
W
R
1.0 km
3:58
3:58 /km
160 bpm
+3 m
32
W
R
68 m
0:41
10:06 /km
158 bpm
+1 m
33
W
R
1.0 km
3:59
3:59 /km
160 bpm
+5 m
34
W
R
71 m
0:53
12:32 /km
155 bpm
+0 m
35
W
R
1.0 km
3:57
3:57 /km
159 bpm
+2 m
36
W
R
111 m
1:37
14:37 /km
148 bpm
+1 m
Work vs restaverages per lap group
| Count | Total dist | Total time | Avg dist | Avg pace | Avg time | Dev | Range | Avg HR | Avg cad | Decoupling | |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Work | 15 | 15.0 km | 59:28 | 1.0 km | 3:57 /km | 3:57 | ±1 s/km | 7 s/km | 161 bpm | 178 spm | +1.2% |
| Rest | 14 | 1.2 km | 8:36 | 85 m | 7:21 /km | 0:36 | ±113 s/km | 428 s/km | 161 bpm | 163 spm | +33.9% |
At race paces
km in this run at target
5K3:41 /km
0.2 km
10K3:49 /km
3.1 km
HM4:01 /km
7.5 km
Marathon4:11 /km
3.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:13 /km
130 bpm
+15 m
2
5:13 /km
140 bpm
-13 m
3
5:05 /km
140 bpm
-16 m
4
5:09 /km
138 bpm
-19 m
5
5:09 /km
139 bpm
-21 m
6
4:09 /km
157 bpm
-9 m
7
4:11 /km
161 bpm
-5 m
8
4:08 /km
163 bpm
+14 m
9
4:07 /km
164 bpm
+8 m
10
4:09 /km
162 bpm
+1 m
11
4:14 /km
163 bpm
-2 m
12
4:21 /km
161 bpm
-1 m
13
4:08 /km
163 bpm
-2 m
14
4:11 /km
162 bpm
-1 m
15
4:08 /km
161 bpm
+1 m
16
4:18 /km
161 bpm
+2 m
17
4:11 /km
161 bpm
+1 m
18
4:06 /km
160 bpm
+2 m
19
4:21 /km
160 bpm
-1 m
20
4:22 /km
159 bpm
+2 m
21
4:28 /km
158 bpm
+1 m
22
6:53 /km
155 bpm
+3 m
Workout assessment
compare this session with your previous 6 weeks
Assess