Distance
29.3
Time
2:32:28
Avg pace
5:12
Avg HR
142
Elevation
+472
Cadence
169
Session load
185rTSS
163Impulse
188Suffer
Max HR165 bpm
Moving time2:32:28
Shoe
Mizuno Neo Vista 2
1170 km lifetime
Pace · HR · Elevation
over distance
Pace 5:12 /km
HR 142 avg
Elev +472 m
Aerobic durability
high confidence
Pre-uphill
Fade
+11.9%
Pa:Hr
+13.5%
Late 30m
4:47 /km
This read uses the clean segment before the uphill finish (excluded 4.0 km, +28 m). The climb home is excluded from the pacing verdict.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
4.0 km
22:08
5:32 /km
123 bpm
+136 m
2
W
R
1.1 km
5:32
5:10 /km
129 bpm
+56 m
3
W
R
149 m
0:56
6:15 /km
130 bpm
+2 m
4
W
R
1.0 km
3:58
3:58 /km
143 bpm
+9 m
5
W
R
1.0 km
3:55
3:55 /km
157 bpm
+11 m
6
W
R
1.0 km
3:50
3:50 /km
162 bpm
+4 m
7
W
R
1.0 km
3:53
3:53 /km
162 bpm
+9 m
8
W
R
163 m
1:46
10:54 /km
126 bpm
+4 m
9
W
R
1.0 km
3:54
3:54 /km
146 bpm
+12 m
10
W
R
1.0 km
3:54
3:54 /km
161 bpm
+7 m
11
W
R
1.0 km
3:53
3:53 /km
163 bpm
+11 m
12
W
R
174 m
2:01
11:39 /km
144 bpm
+3 m
13
W
R
1.0 km
3:51
3:51 /km
155 bpm
+6 m
14
W
R
1.0 km
3:55
3:55 /km
161 bpm
+11 m
15
W
R
297 m
6:03
20:20 /km
134 bpm
+34 m
16
W
R
1.0 km
3:53
3:53 /km
150 bpm
+8 m
17
W
R
1.0 km
3:52
3:52 /km
160 bpm
+8 m
18
W
R
181 m
2:05
11:30 /km
145 bpm
+5 m
19
W
R
1.0 km
3:54
3:54 /km
155 bpm
+10 m
20
W
R
1.0 km
3:56
3:56 /km
162 bpm
+9 m
21
W
R
210 m
2:30
11:54 /km
142 bpm
+5 m
22
W
R
1.0 km
5:00
5:00 /km
145 bpm
+10 m
23
W
R
1.0 km
5:27
5:27 /km
142 bpm
+10 m
24
W
R
957 m
5:20
5:34 /km
138 bpm
+9 m
25
W
R
1.0 km
4:02
4:02 /km
148 bpm
+11 m
26
W
R
1.0 km
4:03
4:03 /km
157 bpm
+10 m
27
W
R
1.0 km
10:39
10:41 /km
120 bpm
+49 m
28
W
R
1.0 km
5:32
5:32 /km
136 bpm
+49 m
29
W
R
1.0 km
5:33
5:33 /km
141 bpm
+32 m
30
W
R
1.0 km
5:36
5:36 /km
140 bpm
+25 m
31
W
R
1.0 km
6:44
6:43 /km
135 bpm
+44 m
32
W
R
90 m
0:34
6:19 /km
120 bpm
+1 m
Work vs restaverages per lap group
| Count | Total dist | Avg dist | Avg pace | Avg time | Dev | Range | Avg HR | Avg cad | Decoupling | |
|---|---|---|---|---|---|---|---|---|---|---|
| Work | 5 | 13.0 km | 2.6 km | 3:53 /km | 10:07 | ±1 s/km | 3 s/km | 157 bpm | 182 spm | -0.4% |
| Rest | 4 | 0.8 km | 204 m | 13:35 /km | 2:58 +9:13 stopped | ±235 s/km | 570 s/km | 137 bpm | 118 spm | +39.0% |
At race paces
km in this run at target
5K3:41 /km
0.3 km
10K3:49 /km
6.8 km
HM4:01 /km
6.4 km
Marathon4:11 /km
1.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:00 /km
118 bpm
0 m
2
5:42 /km
125 bpm
+31 m
3
5:13 /km
121 bpm
-46 m
4
5:13 /km
127 bpm
+31 m
5
5:08 /km
129 bpm
-53 m
6
4:27 /km
138 bpm
-2 m
7
3:58 /km
155 bpm
+0 m
8
3:50 /km
161 bpm
-1 m
9
3:52 /km
162 bpm
+1 m
10
5:03 /km
140 bpm
-2 m
11
3:55 /km
157 bpm
+2 m
12
3:55 /km
163 bpm
-2 m
13
5:13 /km
152 bpm
-3 m
14
3:55 /km
160 bpm
+1 m
15
8:49 /km
145 bpm
-3 m
16
3:54 /km
153 bpm
+2 m
17
4:57 /km
157 bpm
+2 m
18
4:13 /km
152 bpm
-1 m
19
3:56 /km
162 bpm
+4 m
20
6:20 /km
144 bpm
+3 m
21
5:27 /km
143 bpm
+1 m
22
5:27 /km
140 bpm
+3 m
23
4:27 /km
143 bpm
-7 m
24
4:03 /km
156 bpm
-2 m
25
10:21 /km
123 bpm
+16 m
26
5:36 /km
132 bpm
+6 m
27
5:32 /km
141 bpm
+13 m
28
5:36 /km
141 bpm
+15 m
29
5:41 /km
136 bpm
-6 m
30
9:31 /km
129 bpm
+4 m
Workout assessment
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