Afternoon Run

6 May 2026 · 14:53
← →
30×300m 5k-pace vo2max workout
Distance 18.6
Time 1:29:51
Avg pace 4:50
Avg HR 144
Elevation +274
Cadence 178
18.6 km
Session load
112rTSS
102Impulse
124Suffer
Max HR161 bpm
Moving time1:29:51
Shoe Adidas Adios 9 338 km lifetime
Pace · HR · Elevation over distance
Pace 4:50 /km HR 144 avg Elev +274 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
2.0 km
10:57
5:34 /km
119 bpm
+16 m
2
W R
300 m
1:05
3:36 /km
143 bpm
+2 m
3
W R
100 m
0:32
5:19 /km
147 bpm
+0 m
4
W R
300 m
1:06
3:40 /km
148 bpm
+4 m
5
W R
100 m
0:33
5:30 /km
149 bpm
+0 m
6
W R
300 m
1:06
3:40 /km
149 bpm
+6 m
7
W R
100 m
0:32
5:19 /km
153 bpm
+3 m
8
W R
300 m
1:04
3:33 /km
154 bpm
+0 m
9
W R
100 m
0:33
5:30 /km
155 bpm
+0 m
10
W R
300 m
1:05
3:36 /km
155 bpm
+3 m
11
W R
100 m
0:33
5:30 /km
154 bpm
+0 m
12
W R
300 m
1:05
3:36 /km
154 bpm
+4 m
13
W R
100 m
0:35
5:50 /km
156 bpm
+0 m
14
W R
300 m
1:05
3:36 /km
155 bpm
+0 m
15
W R
100 m
0:35
5:50 /km
156 bpm
+0 m
16
W R
300 m
1:05
3:36 /km
156 bpm
+3 m
17
W R
100 m
0:34
5:40 /km
155 bpm
+2 m
18
W R
300 m
1:06
3:40 /km
154 bpm
+4 m
19
W R
100 m
0:35
5:50 /km
154 bpm
+3 m
20
W R
300 m
1:06
3:40 /km
153 bpm
+2 m
21
W R
100 m
0:36
6:00 /km
153 bpm
+0 m
22
W R
300 m
1:05
3:36 /km
153 bpm
+2 m
23
W R
100 m
0:36
6:00 /km
155 bpm
+0 m
24
W R
300 m
1:05
3:36 /km
156 bpm
+3 m
25
W R
100 m
0:38
6:20 /km
155 bpm
+0 m
26
W R
300 m
1:05
3:36 /km
154 bpm
+3 m
27
W R
100 m
0:41
6:50 /km
155 bpm
+0 m
28
W R
300 m
1:03
3:30 /km
156 bpm
+4 m
29
W R
100 m
0:36
6:00 /km
156 bpm
+0 m
30
W R
300 m
1:06
3:40 /km
156 bpm
+0 m
31
W R
100 m
0:42
7:00 /km
156 bpm
+0 m
32
W R
300 m
1:05
3:36 /km
154 bpm
+4 m
33
W R
100 m
0:39
6:31 /km
155 bpm
+0 m
34
W R
300 m
1:05
3:36 /km
155 bpm
+3 m
35
W R
100 m
0:44
7:21 /km
155 bpm
+1 m
36
W R
300 m
1:04
3:33 /km
154 bpm
+2 m
37
W R
100 m
0:35
5:50 /km
155 bpm
+0 m
38
W R
300 m
1:05
3:36 /km
154 bpm
+3 m
39
W R
100 m
0:40
6:40 /km
155 bpm
+1 m
40
W R
300 m
1:06
3:40 /km
154 bpm
+0 m
41
W R
100 m
0:35
5:50 /km
155 bpm
+2 m
42
W R
300 m
1:07
3:43 /km
155 bpm
+1 m
43
W R
100 m
0:35
5:50 /km
157 bpm
+3 m
44
W R
300 m
1:06
3:40 /km
156 bpm
+0 m
45
W R
100 m
0:35
5:50 /km
157 bpm
+4 m
46
W R
300 m
1:04
3:33 /km
156 bpm
+2 m
47
W R
100 m
0:40
6:40 /km
156 bpm
+0 m
48
W R
300 m
1:06
3:40 /km
156 bpm
+7 m
49
W R
100 m
0:40
6:40 /km
157 bpm
+0 m
50
W R
300 m
1:05
3:36 /km
156 bpm
+0 m
51
W R
100 m
0:37
6:10 /km
156 bpm
+3 m
52
W R
300 m
1:05
3:36 /km
155 bpm
+2 m
53
W R
100 m
0:38
6:20 /km
155 bpm
+3 m
54
W R
300 m
1:07
3:43 /km
154 bpm
+0 m
55
W R
100 m
0:41
6:50 /km
156 bpm
+3 m
56
W R
300 m
1:05
3:36 /km
155 bpm
+5 m
57
W R
100 m
0:40
6:40 /km
158 bpm
+4 m
58
W R
300 m
1:06
3:40 /km
157 bpm
+5 m
59
W R
100 m
0:43
7:09 /km
156 bpm
+0 m
60
W R
300 m
1:03
3:30 /km
156 bpm
+0 m
61
W R
256 m
3:03
11:54 /km
134 bpm
+6 m
62
W R
2.0 km
11:10
5:34 /km
135 bpm
+152 m
63
W R
2.0 km
11:12
5:36 /km
136 bpm
+53 m
64
W R
446 m
2:29
5:34 /km
129 bpm
+17 m
At race paces km in this run at target
5K3:35 /km
2.8 km
10K3:43 /km
2.3 km
HM3:54 /km
1.0 km
Marathon4:04 /km
0.9 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:39 /km
116 bpm
+1 m
2
5:24 /km
123 bpm
-6 m
3
4:03 /km
147 bpm
+0 m
4
4:12 /km
154 bpm
-4 m
5
4:04 /km
155 bpm
+1 m
6
4:22 /km
154 bpm
-3 m
7
4:09 /km
154 bpm
+2 m
8
4:32 /km
156 bpm
-2 m
9
4:17 /km
154 bpm
-4 m
10
4:27 /km
155 bpm
0 m
11
4:08 /km
156 bpm
+2 m
12
4:32 /km
156 bpm
+4 m
13
4:17 /km
155 bpm
-5 m
14
5:25 /km
153 bpm
+14 m
15
6:15 /km
132 bpm
+9 m
16
5:40 /km
135 bpm
+9 m
17
5:41 /km
135 bpm
+5 m
18
5:31 /km
139 bpm
+15 m
19
5:38 /km
129 bpm
+2 m
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