Distance
9.4
Time
52:19
Avg pace
5:35
Avg HR
129
Elevation
+69
Cadence
176
Needs attention
83% of running time
HR above pace zone
Pace zone
Recovery5:38/km
HR zone
Easy130 bpm
Above zone
34of 42 min
Recovery 15%
Easy 83%
Steady 2%
After the warm-up, pace was Recovery (5:38/km), where HR should be under 128 bpm. HR averaged 130 bpm — Easy; 83% of the time it was above the pace zone, mostly Easy. Most of it came in the second half (70% → 95%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
42rTSS
39Impulse
22Suffer
Max HR141 bpm
Moving time52:19
HR cost
734 b/km · +1.6%
Shoe
ASICS Noosa TRI 15
936 km lifetime
Pace · HR · Elevation
over distance
Pace 5:35 /km
HR 129 avg
Elev +69 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
5.4 km
29:53
5:29 /km
128 bpm
+42 m
2
W
R
3.9 km
22:26
5:44 /km
132 bpm
+42 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
5:18 /km
123 bpm
+0 m
2
5:27 /km
125 bpm
-6 m
3
5:28 /km
128 bpm
-4 m
4
5:31 /km
133 bpm
+12 m
5
5:34 /km
129 bpm
-10 m
6
5:41 /km
131 bpm
+1 m
7
5:46 /km
132 bpm
+3 m
8
5:37 /km
130 bpm
-7 m
9
5:53 /km
132 bpm
+6 m
10
5:48 /km
134 bpm
-1 m
Workout assessment
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