Distance
19.8
Time
1:33:02
Avg pace
4:42
Avg HR
152
Elevation
+289
Cadence
176
Needs attention
95% of running time
HR above pace zone
Pace zone
Steady4:41/km
HR zone
Tempo154 bpm
Above zone
78of 83 min
LT1 20%
Tempo 79%
After the warm-up, pace was Steady (4:41/km), where HR should be 138–148 bpm. HR averaged 154 bpm — Tempo; 95% of the time it was above the pace zone, mostly Tempo. 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
107rTSS
123Impulse
179Suffer
Max HR160 bpm
Moving time1:33:02
HR cost
721 b/km · +9.5% ↑
Shoe
ASICS Noosa TRI 15
936 km lifetime
Pace · HR · Elevation
over distance
Pace 4:42 /km
HR 152 avg
Elev +289 m
Aerobic durability
high confidence
Pre-uphill
Fade
+2.4%
Pa:Hr
+6.5%
Late 30m
—
This read uses the clean segment before the uphill finish (excluded 4.8 km, +38 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
5:12
5:12 /km
128 bpm
+7 m
2
W
R
1.0 km
4:29
4:29 /km
144 bpm
+11 m
3
W
R
1.0 km
4:24
4:24 /km
150 bpm
+7 m
4
W
R
1.0 km
4:21
4:21 /km
152 bpm
+11 m
5
W
R
1.0 km
4:20
4:20 /km
153 bpm
+9 m
6
W
R
1.0 km
4:25
4:25 /km
155 bpm
+26 m
7
W
R
1.0 km
4:31
4:31 /km
154 bpm
+4 m
8
W
R
1.0 km
4:38
4:38 /km
154 bpm
+6 m
9
W
R
1.0 km
4:35
4:35 /km
153 bpm
+7 m
10
W
R
1.0 km
4:32
4:32 /km
154 bpm
+12 m
11
W
R
1.0 km
4:32
4:32 /km
154 bpm
+11 m
12
W
R
1.0 km
4:35
4:35 /km
155 bpm
+13 m
13
W
R
1.0 km
4:42
4:42 /km
155 bpm
+13 m
14
W
R
1.0 km
4:41
4:41 /km
155 bpm
+9 m
15
W
R
1.0 km
4:49
4:49 /km
155 bpm
+14 m
16
W
R
1.0 km
4:50
4:50 /km
154 bpm
+42 m
17
W
R
1.0 km
5:01
5:01 /km
155 bpm
+81 m
18
W
R
1.0 km
5:01
5:01 /km
154 bpm
+14 m
19
W
R
1.0 km
5:18
5:18 /km
156 bpm
+32 m
20
W
R
790 m
3:58
5:01 /km
151 bpm
+3 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
0.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:13 /km
127 bpm
-2 m
2
4:30 /km
144 bpm
-2 m
3
4:25 /km
150 bpm
-3 m
4
4:22 /km
152 bpm
0 m
5
4:20 /km
153 bpm
-3 m
6
4:26 /km
154 bpm
+1 m
7
4:32 /km
154 bpm
-2 m
8
4:39 /km
154 bpm
+2 m
9
4:35 /km
153 bpm
+1 m
10
4:32 /km
154 bpm
-3 m
11
4:32 /km
154 bpm
+3 m
12
4:35 /km
155 bpm
-2 m
13
4:42 /km
155 bpm
+4 m
14
4:42 /km
155 bpm
-4 m
15
4:49 /km
155 bpm
+7 m
16
4:50 /km
154 bpm
+33 m
17
5:01 /km
155 bpm
-15 m
18
5:02 /km
154 bpm
-1 m
19
5:18 /km
156 bpm
+28 m
20
5:02 /km
151 bpm
-7 m
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