Distance
16.3
Time
1:16:14
Avg pace
4:41
Avg HR
146
Elevation
+221
Cadence
175
Session load
94rTSS
91Impulse
120Suffer
Max HR160 bpm
Moving time1:16:14
Shoe
Adidas EVO SL
689 km lifetime
Pace · HR · Elevation
over distance
Pace 4:41 /km
HR 146 avg
Elev +221 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
2.0 km
10:29
5:18 /km
121 bpm
+15 m
2
W
R
3.0 km
12:12
4:04 /km
151 bpm
+28 m
3
W
R
573 m
3:00
5:14 /km
146 bpm
+11 m
4
W
R
3.0 km
12:12
4:04 /km
156 bpm
+13 m
5
W
R
582 m
3:09
5:25 /km
147 bpm
+3 m
6
W
R
3.0 km
12:15
4:05 /km
157 bpm
+31 m
7
W
R
4.2 km
22:56
5:30 /km
144 bpm
+153 m
Work vs restaverages per lap group
| Count | Total dist | Avg dist | Avg pace | Avg time | Dev | Range | Avg HR | Avg cad | Decoupling | |
|---|---|---|---|---|---|---|---|---|---|---|
| Work | 3 | 9.0 km | 3.0 km | 4:04 /km | 12:13 | ±0 s/km | 1 s/km | 154 bpm | 180 spm | -3.5% |
| Rest | 2 | 1.2 km | 577 m | 5:19 /km | 3:04 | ±5 s/km | 10 s/km | 147 bpm | 176 spm | +2.4% |
At race paces
km in this run at target
5K3:35 /km
0.0 km
10K3:43 /km
0.1 km
HM3:54 /km
1.1 km
Marathon4:04 /km
6.3 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:25 /km
116 bpm
-4 m
2
5:09 /km
127 bpm
-2 m
3
4:04 /km
146 bpm
-2 m
4
4:05 /km
152 bpm
+1 m
5
4:05 /km
155 bpm
-5 m
6
4:44 /km
147 bpm
+3 m
7
4:06 /km
155 bpm
-1 m
8
4:04 /km
158 bpm
-2 m
9
4:40 /km
152 bpm
+3 m
10
4:13 /km
153 bpm
+2 m
11
4:07 /km
158 bpm
-1 m
12
4:06 /km
158 bpm
+5 m
13
6:35 /km
138 bpm
-2 m
14
5:06 /km
142 bpm
+15 m
15
5:07 /km
147 bpm
-1 m
16
5:11 /km
151 bpm
+36 m
17
4:56 /km
148 bpm
-1 m
Workout assessment
compare this session with your previous 6 weeks
Assess