Первые 20км была задача держать ровно либо темп, либо RPE, ни разу не посмотрев на часы. Так и получилось: на часы ни разу не взглянул, темп средний 4:30, пульс средний 150. Но последние три км поплыл, конечно. Потом попил и добегание в гору домой.
Distance
24.8
Time
1:58:47
Avg pace
4:48
Avg HR
148
Elevation
+314
Cadence
174
Session load
136rTSS
141Impulse
197Suffer
Max HR159 bpm
Moving time1:58:47
Shoe
Adidas EVO SL
689 km lifetime
Pace · HR · Elevation
over distance
Pace 4:48 /km
HR 148 avg
Elev +314 m
Aerobic durability
high confidence
Work block
Fade
+0.2%
Pa:Hr
+8.4%
Late 30m
4:32 /km
This read is scoped to the labeled work block, so cooldown/recovery laps are excluded from the pacing verdict.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:11
5:11 /km
119 bpm
+8 m
2
W
R
1.0 km
4:37
4:37 /km
135 bpm
+15 m
3
W
R
1.0 km
4:23
4:23 /km
140 bpm
+14 m
4
W
R
1.0 km
4:22
4:22 /km
145 bpm
+10 m
5
W
R
1.0 km
4:18
4:18 /km
147 bpm
+9 m
6
W
R
1.0 km
4:20
4:20 /km
150 bpm
+14 m
7
W
R
1.0 km
4:24
4:24 /km
150 bpm
+8 m
8
W
R
1.0 km
4:28
4:28 /km
152 bpm
+9 m
9
W
R
1.0 km
4:22
4:22 /km
153 bpm
+6 m
10
W
R
1.0 km
4:24
4:24 /km
153 bpm
+6 m
11
W
R
1.0 km
4:40
4:40 /km
152 bpm
+16 m
12
W
R
1.0 km
4:28
4:28 /km
153 bpm
+9 m
13
W
R
1.0 km
4:21
4:21 /km
155 bpm
+3 m
14
W
R
1.0 km
4:29
4:29 /km
155 bpm
+12 m
15
W
R
1.0 km
4:29
4:29 /km
156 bpm
+6 m
16
W
R
1.0 km
4:28
4:28 /km
155 bpm
+8 m
17
W
R
1.0 km
4:29
4:29 /km
157 bpm
+16 m
18
W
R
1.0 km
4:38
4:38 /km
156 bpm
+9 m
19
W
R
1.0 km
4:36
4:36 /km
156 bpm
+11 m
20
W
R
1.0 km
4:34
4:34 /km
157 bpm
+13 m
21
W
R
1.0 km
7:27
7:26 /km
135 bpm
+25 m
22
W
R
1.0 km
5:29
5:29 /km
145 bpm
+87 m
23
W
R
1.0 km
5:40
5:40 /km
143 bpm
+25 m
24
W
R
1.0 km
5:46
5:46 /km
146 bpm
+33 m
25
W
R
752 m
4:10
5:32 /km
141 bpm
+12 m
Work vs restaverages per lap group
| Count | Total dist | Avg dist | Avg pace | Avg time | Dev | Range | Avg HR | Avg cad | Decoupling | |
|---|---|---|---|---|---|---|---|---|---|---|
| Work | 1 | 20.0 km | 20.0 km | 4:30 /km | 1:30:01 | ±11 s/km | 52 s/km | 149 bpm | 176 spm | -6.9% |
At race paces
km in this run at target
5K3:35 /km
0.0 km
10K3:43 /km
0.0 km
HM3:54 /km
0.1 km
Marathon4:04 /km
0.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:10 /km
119 bpm
-5 m
2
4:38 /km
135 bpm
0 m
3
4:24 /km
140 bpm
+0 m
4
4:22 /km
145 bpm
+0 m
5
4:18 /km
147 bpm
-3 m
6
4:20 /km
150 bpm
-1 m
7
4:25 /km
150 bpm
-1 m
8
4:29 /km
152 bpm
+3 m
9
4:22 /km
153 bpm
-1 m
10
4:25 /km
153 bpm
+1 m
11
4:41 /km
152 bpm
+11 m
12
4:28 /km
153 bpm
-6 m
13
4:22 /km
155 bpm
-5 m
14
4:30 /km
155 bpm
+1 m
15
4:30 /km
156 bpm
-5 m
16
4:29 /km
155 bpm
0 m
17
4:29 /km
157 bpm
+2 m
18
4:39 /km
156 bpm
+2 m
19
4:36 /km
156 bpm
0 m
20
4:35 /km
157 bpm
+5 m
21
7:28 /km
135 bpm
+4 m
22
5:29 /km
145 bpm
+15 m
23
5:41 /km
143 bpm
+4 m
24
5:46 /km
146 bpm
+23 m
25
5:34 /km
141 bpm
-1 m
Workout assessment
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