Distance
9.3
Time
48:14
Avg pace
5:12
Avg HR
135
Elevation
+80
Cadence
175
Needs attention
66% of running time
HR above pace zone
Pace zone
Easy5:08/km
HR zone
Easy138 bpm
Above zone
25of 38 min
Easy 33%
Steady 67%
After the warm-up, pace was Easy (5:08/km), where HR should be 128–138 bpm. HR averaged 138 bpm — Easy; 66% of the time it was above the pace zone, mostly Steady. Most of it came in the second half (41% → 90%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
45rTSS
42Impulse
44Suffer
Max HR143 bpm
Moving time48:14
HR cost
707 b/km · +2.9%
Shoe
Adidas EVO SL
790 km lifetime
Pace · HR · Elevation
over distance
Pace 5:12 /km
HR 135 avg
Elev +80 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:32
5:32 /km
120 bpm
+17 m
2
W
R
1.0 km
5:15
5:15 /km
130 bpm
+9 m
3
W
R
1.0 km
5:04
5:04 /km
134 bpm
+7 m
4
W
R
1.0 km
5:01
5:01 /km
137 bpm
+9 m
5
W
R
1.0 km
5:01
5:01 /km
139 bpm
+8 m
6
W
R
1.0 km
5:07
5:07 /km
138 bpm
+17 m
7
W
R
1.0 km
5:07
5:07 /km
140 bpm
+4 m
8
W
R
1.0 km
5:16
5:16 /km
141 bpm
+14 m
9
W
R
1.0 km
5:17
5:17 /km
139 bpm
+7 m
10
W
R
281 m
1:31
5:24 /km
137 bpm
+8 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
5:32 /km
120 bpm
+4 m
2
5:15 /km
130 bpm
-1 m
3
5:05 /km
134 bpm
-4 m
4
5:02 /km
137 bpm
-1 m
5
5:01 /km
139 bpm
+0 m
6
5:07 /km
138 bpm
-2 m
7
5:07 /km
139 bpm
-1 m
8
5:16 /km
141 bpm
-2 m
9
5:18 /km
139 bpm
+1 m
10
5:27 /km
137 bpm
+8 m
Workout assessment
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