Distance
7.0
Time
36:16
Avg pace
5:10
Avg HR
140
Elevation
+161
Cadence
176
Needs attention
72% of running time
HR above pace zone
Pace zone
Easy5:03/km
HR zone
Steady141 bpm
Above zone
19of 26 min
Easy 8%
Steady 92%
After the warm-up, pace was Easy (5:03/km), where HR should be 128–138 bpm. HR averaged 141 bpm — Steady; 72% of the time it was above the pace zone, mostly Steady. Most of it came in the second half (52% → 93%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
34rTSS
35Impulse
46Suffer
Max HR146 bpm
Moving time36:16
HR cost
716 b/km · +5.1% ↑
Shoe
Adidas EVO SL
790 km lifetime
Pace · HR · Elevation
over distance
Pace 5:10 /km
HR 140 avg
Elev +161 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:36
5:36 /km
132 bpm
+28 m
2
W
R
1.0 km
5:16
5:16 /km
140 bpm
+29 m
3
W
R
1.0 km
5:02
5:02 /km
139 bpm
+12 m
4
W
R
1.0 km
4:56
4:56 /km
140 bpm
+57 m
5
W
R
1.0 km
5:03
5:03 /km
142 bpm
+43 m
6
W
R
1.0 km
5:09
5:09 /km
143 bpm
+8 m
7
W
R
1.0 km
5:06
5:06 /km
144 bpm
+13 m
8
W
R
27 m
0:06
3:43 /km
144 bpm
+0 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
5:36 /km
132 bpm
+3 m
2
5:16 /km
140 bpm
-9 m
3
5:03 /km
139 bpm
-13 m
4
4:56 /km
140 bpm
+3 m
5
5:03 /km
142 bpm
-23 m
6
5:09 /km
143 bpm
-6 m
7
5:06 /km
144 bpm
+5 m
8
4:25 /km
144 bpm
+0 m
Workout assessment
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