10×600@3:54/500@4:45

27 Jun 2026 · 15:09
← →
10×600m hm-pace threshold workout
Distance 16.2
Time 1:16:25
Avg pace 4:43
Avg HR 147
Elevation +242
Cadence 179
16.2 km
Session load
93rTSS
93Impulse
129Suffer
Max HR161 bpm
Moving time1:16:25
Shoe Adidas EVO SL 689 km lifetime
Pace · HR · Elevation over distance
Pace 4:43 /km HR 147 avg Elev +242 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
1.5 km
8:23
5:33 /km
120 bpm
+17 m
2
W R
600 m
2:19
3:51 /km
143 bpm
+2 m
3
W R
400 m
1:51
4:38 /km
148 bpm
+0 m
4
W R
600 m
2:20
3:53 /km
151 bpm
+5 m
5
W R
400 m
1:53
4:42 /km
150 bpm
+0 m
6
W R
600 m
2:19
3:51 /km
154 bpm
+8 m
7
W R
400 m
1:51
4:38 /km
152 bpm
+6 m
8
W R
600 m
2:19
3:51 /km
155 bpm
+8 m
9
W R
400 m
1:53
4:42 /km
153 bpm
+4 m
10
W R
600 m
2:19
3:51 /km
155 bpm
+6 m
11
W R
400 m
1:51
4:38 /km
154 bpm
+2 m
12
W R
600 m
2:20
3:53 /km
157 bpm
+9 m
13
W R
400 m
1:56
4:50 /km
154 bpm
+0 m
14
W R
600 m
2:19
3:51 /km
157 bpm
+3 m
15
W R
400 m
1:52
4:40 /km
155 bpm
+6 m
16
W R
600 m
2:20
3:53 /km
158 bpm
+13 m
17
W R
400 m
1:52
4:40 /km
155 bpm
+4 m
18
W R
600 m
2:19
3:51 /km
159 bpm
+4 m
19
W R
400 m
1:59
4:58 /km
155 bpm
+3 m
20
W R
600 m
2:20
3:53 /km
159 bpm
+8 m
21
W R
400 m
1:49
4:32 /km
157 bpm
+5 m
22
W R
4.7 km
25:52
5:31 /km
145 bpm
+191 m
Work vs restaverages per lap group
Count Total dist Avg dist Avg pace Avg time Dev Range Avg HR Avg cad Decoupling
Work 10 6.0 km 600 m 3:52 /km 2:19 ±1 s/km 2 s/km 155 bpm 184 spm -3.9%
Rest 10 4.0 km 400 m 4:41 /km 1:52 ±7 s/km 25 s/km 153 bpm 179 spm -0.9%
At race paces km in this run at target
5K3:35 /km
0.0 km
10K3:43 /km
0.7 km
HM3:54 /km
4.1 km
Marathon4:04 /km
0.9 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:39 /km
117 bpm
+0 m
2
4:38 /km
133 bpm
-3 m
3
4:11 /km
149 bpm
+2 m
4
4:13 /km
152 bpm
-3 m
5
4:11 /km
154 bpm
-4 m
6
4:13 /km
154 bpm
+0 m
7
4:12 /km
155 bpm
+0 m
8
4:16 /km
156 bpm
-2 m
9
4:13 /km
157 bpm
+4 m
10
4:13 /km
157 bpm
-2 m
11
4:20 /km
157 bpm
+1 m
12
5:10 /km
148 bpm
+4 m
13
5:08 /km
147 bpm
+19 m
14
5:26 /km
146 bpm
-6 m
15
5:42 /km
147 bpm
+39 m
16
5:34 /km
143 bpm
-3 m
17
5:46 /km
141 bpm
+2 m
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