Быстрее задания: «12-15 по 400 (3:35-3:40) через 40секунд отдыха (шаг). Цель боевые темпа. но не убить перед работой». Но по ощущением было нормально, но последние два интервала дались уже не так просто.
Distance
11.8
Time
59:54
Avg pace
5:05
Avg HR
145
Elevation
+186
Cadence
170
Session load
74rTSS
69Impulse
90Suffer
Max HR166 bpm
Moving time59:54
Shoe
ASICS Noosa TRI 15
936 km lifetime
Pace · HR · Elevation
over distance
Pace 5:05 /km
HR 145 avg
Elev +186 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
986 m
6:14
6:19 /km
117 bpm
+9 m
2
W
R
400 m
1:25
3:32 /km
145 bpm
+0 m
3
W
R
98 m
0:58
9:55 /km
142 bpm
+0 m
4
W
R
400 m
1:21
3:22 /km
146 bpm
+2 m
5
W
R
80 m
0:46
9:38 /km
150 bpm
+1 m
6
W
R
400 m
1:21
3:22 /km
153 bpm
+7 m
7
W
R
70 m
0:42
9:59 /km
154 bpm
+2 m
8
W
R
400 m
1:22
3:25 /km
154 bpm
+2 m
9
W
R
88 m
0:46
8:44 /km
153 bpm
+0 m
10
W
R
400 m
1:20
3:20 /km
156 bpm
+0 m
11
W
R
78 m
0:44
9:25 /km
158 bpm
+0 m
12
W
R
400 m
1:20
3:20 /km
159 bpm
+2 m
13
W
R
76 m
0:43
9:25 /km
159 bpm
+2 m
14
W
R
400 m
1:21
3:22 /km
159 bpm
+0 m
15
W
R
71 m
0:46
10:45 /km
159 bpm
+1 m
16
W
R
400 m
1:20
3:20 /km
159 bpm
+3 m
17
W
R
79 m
0:43
9:06 /km
161 bpm
+0 m
18
W
R
400 m
1:21
3:22 /km
160 bpm
+3 m
19
W
R
77 m
0:45
9:48 /km
160 bpm
+0 m
20
W
R
400 m
1:23
3:27 /km
160 bpm
+4 m
21
W
R
77 m
0:44
9:35 /km
160 bpm
+0 m
22
W
R
400 m
1:25
3:32 /km
160 bpm
+8 m
23
W
R
77 m
0:50
10:54 /km
158 bpm
+3 m
24
W
R
400 m
1:21
3:22 /km
160 bpm
+0 m
25
W
R
183 m
2:51
15:35 /km
129 bpm
+4 m
26
W
R
1.0 km
5:27
5:27 /km
139 bpm
+70 m
27
W
R
1.0 km
5:14
5:14 /km
138 bpm
+48 m
28
W
R
1.0 km
5:06
5:06 /km
144 bpm
+17 m
29
W
R
1.0 km
5:11
5:11 /km
149 bpm
+29 m
30
W
R
957 m
4:52
5:05 /km
141 bpm
+19 m
Work vs restaverages per lap group
| Count | Total dist | Avg dist | Avg pace | Avg time | Dev | Range | Avg HR | Avg cad | Decoupling | |
|---|---|---|---|---|---|---|---|---|---|---|
| Work | 12 | 4.8 km | 400 m | 3:24 /km | 1:21 | ±4 s/km | 13 s/km | 156 bpm | 185 spm | -4.5% |
| Rest | 11 | 0.9 km | 79 m | 9:44 /km | 0:46 | ±36 s/km | 128 s/km | 156 bpm | 128 spm | -0.4% |
At race paces
km in this run at target
5K3:35 /km
0.9 km
10K3:43 /km
0.3 km
HM3:54 /km
0.3 km
Marathon4:04 /km
0.2 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:15 /km
117 bpm
-2 m
2
4:36 /km
145 bpm
-4 m
3
4:22 /km
153 bpm
+1 m
4
4:17 /km
158 bpm
-2 m
5
4:22 /km
159 bpm
+0 m
6
4:25 /km
160 bpm
+2 m
7
6:37 /km
145 bpm
-1 m
8
5:23 /km
139 bpm
+31 m
9
5:13 /km
141 bpm
-11 m
10
5:10 /km
145 bpm
+17 m
11
5:10 /km
148 bpm
+7 m
12
5:09 /km
141 bpm
-4 m
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