Distance
14.9
Time
1:18:57
Avg pace
5:18
Avg HR
140
Elevation
+284
Cadence
172
Needs attention
83% of running time
HR above pace zone
Pace zone
Easy5:16/km
HR zone
Steady143 bpm
Above zone
57of 69 min
Recovery 5%
Easy 9%
Steady 63%
LT1 19%
Tempo 4%
After the warm-up, pace was Easy (5:16/km), where HR should be 128–138 bpm. HR averaged 143 bpm — Steady; 83% of the time it was above the pace zone, mostly Steady and LT1. Most of it came in the second half (68% → 97%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
70rTSS
80Impulse
97Suffer
Max HR155 bpm
Moving time1:18:57
HR cost
751 b/km · +8.1% ↑
Shoe
Mizuno Neo Vista 2
1170 km lifetime
Pace · HR · Elevation
over distance
Pace 5:18 /km
HR 140 avg
Elev +284 m
Aerobic durability
high confidence
Fade likely
Fade
+3.0%
Pa:Hr
+12.3%
Late 30m
—
The run shows meaningful late fade. Start easier, fuel earlier, or keep the next long run controlled.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:40
5:40 /km
118 bpm
+11 m
2
W
R
1.0 km
5:13
5:13 /km
131 bpm
+22 m
3
W
R
1.0 km
5:05
5:05 /km
122 bpm
+32 m
4
W
R
1.0 km
5:15
5:15 /km
137 bpm
+42 m
5
W
R
1.0 km
5:10
5:10 /km
139 bpm
+15 m
6
W
R
1.0 km
5:10
5:10 /km
143 bpm
+26 m
7
W
R
1.0 km
5:06
5:06 /km
141 bpm
+21 m
8
W
R
1.0 km
5:12
5:12 /km
142 bpm
+17 m
9
W
R
1.0 km
5:09
5:09 /km
144 bpm
+16 m
10
W
R
1.0 km
5:21
5:21 /km
148 bpm
+33 m
11
W
R
1.0 km
5:27
5:27 /km
148 bpm
+27 m
12
W
R
1.0 km
5:21
5:21 /km
148 bpm
+30 m
13
W
R
1.0 km
5:24
5:24 /km
146 bpm
+27 m
14
W
R
1.0 km
5:23
5:23 /km
148 bpm
+14 m
15
W
R
885 m
4:56
5:34 /km
150 bpm
+16 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
5:39 /km
117 bpm
-5 m
2
5:13 /km
131 bpm
+8 m
3
5:06 /km
122 bpm
+5 m
4
5:15 /km
137 bpm
+10 m
5
5:11 /km
139 bpm
-18 m
6
5:11 /km
143 bpm
+17 m
7
5:07 /km
141 bpm
-10 m
8
5:13 /km
142 bpm
-12 m
9
5:11 /km
144 bpm
-10 m
10
5:21 /km
148 bpm
+22 m
11
5:27 /km
148 bpm
+18 m
12
5:22 /km
147 bpm
-8 m
13
5:25 /km
146 bpm
-3 m
14
5:24 /km
148 bpm
-14 m
15
5:36 /km
150 bpm
-5 m
Workout assessment
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