Так как длительная сегодняшняя перенесена на завтра, а мы уже сто лет не делали МПК работ, да и вообще ничего быстрого не бегали, решил добавить скоростных специй к пробежке: контролируемый максимум между светофорами.
Distance
9.1
Time
47:39
Avg pace
5:13
Avg HR
140
Elevation
+182
Cadence
158
Session load
62rTSS
51Impulse
54Suffer
Max HR165 bpm
Moving time47:39
Shoe
Mizuno Neo Vista 2
1170 km lifetime
Pace · HR · Elevation
over distance
Pace 5:13 /km
HR 140 avg
Elev +182 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:31
5:31 /km
116 bpm
+5 m
2
W
R
848 m
4:34
5:23 /km
125 bpm
+8 m
3
W
R
1.0 km
3:27
3:27 /km
152 bpm
+7 m
4
W
R
166 m
1:43
10:21 /km
139 bpm
+2 m
5
W
R
1.0 km
3:25
3:25 /km
157 bpm
+6 m
6
W
R
209 m
2:14
10:41 /km
140 bpm
+9 m
7
W
R
698 m
2:22
3:24 /km
156 bpm
+5 m
8
W
R
201 m
1:53
9:22 /km
141 bpm
+34 m
9
W
R
487 m
1:45
3:36 /km
153 bpm
+21 m
10
W
R
261 m
3:15
12:26 /km
128 bpm
+16 m
11
W
R
539 m
2:01
3:45 /km
151 bpm
+7 m
12
W
R
185 m
2:04
11:11 /km
135 bpm
+6 m
13
W
R
511 m
1:49
3:33 /km
151 bpm
+7 m
14
W
R
234 m
2:24
10:17 /km
135 bpm
+18 m
15
W
R
373 m
1:25
3:48 /km
150 bpm
+10 m
16
W
R
171 m
2:12
12:49 /km
140 bpm
+20 m
17
W
R
314 m
1:08
3:37 /km
149 bpm
+2 m
18
W
R
130 m
1:20
10:17 /km
145 bpm
+3 m
19
W
R
546 m
1:55
3:31 /km
154 bpm
+7 m
20
W
R
270 m
1:59
7:21 /km
144 bpm
+11 m
Work vs restaverages per lap group
| Count | Total dist | Avg dist | Avg pace | Avg time | Dev | Range | Avg HR | Avg cad | Decoupling | |
|---|---|---|---|---|---|---|---|---|---|---|
| Work | 9 | 5.5 km | 607 m | 3:33 /km | 2:08 | ±8 s/km | 25 s/km | 152 bpm | 184 spm | +7.1% |
| Rest | 8 | 1.6 km | 194 m | 10:56 /km | 2:08 | ±66 s/km | 208 s/km | 138 bpm | 118 spm | +2.1% |
At race paces
km in this run at target
5K3:35 /km
1.4 km
10K3:43 /km
1.0 km
HM3:54 /km
0.3 km
Marathon4:04 /km
0.2 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:31 /km
116 bpm
-5 m
2
5:05 /km
126 bpm
+5 m
3
4:31 /km
150 bpm
-7 m
4
3:31 /km
155 bpm
-2 m
5
5:28 /km
149 bpm
+5 m
6
6:01 /km
137 bpm
+19 m
7
5:00 /km
145 bpm
-1 m
8
6:35 /km
141 bpm
+34 m
9
5:13 /km
151 bpm
-7 m
10
5:09 /km
137 bpm
-2 m
Workout assessment
compare this session with your previous 6 weeks
Assess