Distance
7.1
Time
39:19
Avg pace
5:34
Avg HR
129
Elevation
+198
Cadence
173
Needs attention
71% of running time
HR above pace zone
Pace zone
Recovery5:29/km
HR zone
Easy130 bpm
Above zone
21of 29 min
Recovery 22%
Easy 78%
After the warm-up, pace was Recovery (5:29/km), where HR should be under 128 bpm. HR averaged 130 bpm — Easy; 71% of the time it was above the pace zone, mostly Easy. Most of it came in the second half (45% → 98%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
32rTSS
28Impulse
15Suffer
Max HR137 bpm
Moving time39:19
HR cost
714 b/km · +0.2%
Shoe
Altra Escalante 3
702 km lifetime
Pace · HR · Elevation
over distance
Pace 5:34 /km
HR 129 avg
Elev +198 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
7.1 km
39:19
5:33 /km
129 bpm
+223 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
5:52 /km
122 bpm
-2 m
2
5:34 /km
128 bpm
-9 m
3
5:26 /km
128 bpm
-15 m
4
5:18 /km
129 bpm
+30 m
5
5:28 /km
131 bpm
-51 m
6
5:36 /km
132 bpm
-2 m
7
5:39 /km
131 bpm
+5 m
8
5:36 /km
132 bpm
-3 m
Workout assessment
compare this session with your previous 6 weeks
Assess