Distance
7.4
Time
34:51
Avg pace
4:43
Avg HR
145
Elevation
+135
Cadence
175
Needs attention
61% of running time
HR above pace zone
Pace zone
Steady4:37/km
HR zone
LT1148 bpm
Above zone
15of 25 min
Steady 38%
LT1 61%
Tempo 1%
After the warm-up, pace was Steady (4:37/km), where HR should be 138–148 bpm. HR averaged 148 bpm — LT1; 61% of the time it was above the pace zone, mostly LT1. Most of it came in the second half (24% → 99%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
39rTSS
39Impulse
53Suffer
Max HR153 bpm
Moving time34:51
HR cost
685 b/km · +4.8% ↑
Shoe
Mizuno Wave Rider 29
1009 km lifetime
Pace · HR · Elevation
over distance
Pace 4:43 /km
HR 145 avg
Elev +135 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
7.4 km
34:51
4:43 /km
145 bpm
+172 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
4:59 /km
132 bpm
+3 m
2
4:51 /km
143 bpm
+2 m
3
4:39 /km
143 bpm
-16 m
4
4:42 /km
146 bpm
+18 m
5
4:32 /km
148 bpm
-45 m
6
4:38 /km
151 bpm
+5 m
7
4:39 /km
151 bpm
-1 m
8
4:44 /km
152 bpm
+9 m
Workout assessment
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