Distance
4.0
Time
22:19
Avg pace
5:34
Avg HR
127
Elevation
+106
Cadence
173
Needs attention
53% of running time
HR above pace zone
Pace zone
Recovery5:25/km
HR zone
Easy131 bpm
Above zone
7of 13 min
Recovery 22%
Easy 70%
Steady 8%
After the warm-up, pace was Recovery (5:25/km), where HR should be under 128 bpm. HR averaged 131 bpm — Easy; 53% of the time it was above the pace zone, mostly Easy. It was above the zone from the start — typical of residual fatigue, heat, stress or illness. If the effort felt normal, check the HR sensor.
Session load
18rTSS
16Impulse
8Suffer
Max HR142 bpm
Moving time22:19
HR cost
708 b/km · +0.2%
Shoe
ASICS Noosa TRI 15
936 km lifetime
Pace · HR · Elevation
over distance
Pace 5:34 /km
HR 127 avg
Elev +106 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:48
5:48 /km
117 bpm
+56 m
2
W
R
1.0 km
5:40
5:40 /km
128 bpm
+36 m
3
W
R
1.0 km
5:27
5:27 /km
134 bpm
+22 m
4
W
R
1.0 km
5:20
5:19 /km
129 bpm
+10 m
At race paces
km in this run at target
5K3:35 /km
0.0 km
10K3:43 /km
0.0 km
HM3:54 /km
0.0 km
Marathon4:04 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:48 /km
117 bpm
-11 m
2
5:41 /km
128 bpm
+25 m
3
5:28 /km
134 bpm
+8 m
4
5:21 /km
129 bpm
-7 m
5
5:39 /km
126 bpm
0 m
Workout assessment
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