По дороге на ночную смену. Не сложно. Видимо, потому, что уже не так жарко. Но в середине пришлось, как обычно, в туалет забежать.
Distance
17.1
Time
1:17:57
Avg pace
4:34
Avg HR
146
Elevation
+232
Cadence
175
Session load
100rTSS
90Impulse
108Suffer
Max HR162 bpm
Moving time1:17:57
Shoe
ASICS Novablast 5
128 km lifetime
Pace · HR · Elevation
over distance
Pace 4:34 /km
HR 146 avg
Elev +232 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
5.1 km
28:01
5:30 /km
129 bpm
+176 m
2
W
R
500 m
1:55
3:50 /km
148 bpm
+2 m
3
W
R
500 m
2:13
4:26 /km
151 bpm
+5 m
4
W
R
500 m
1:55
3:50 /km
155 bpm
+4 m
5
W
R
500 m
2:14
4:28 /km
153 bpm
+6 m
6
W
R
500 m
1:53
3:46 /km
156 bpm
+3 m
7
W
R
500 m
2:13
4:26 /km
154 bpm
+5 m
8
W
R
500 m
1:55
3:50 /km
156 bpm
+2 m
9
W
R
500 m
2:14
4:28 /km
154 bpm
+8 m
10
W
R
500 m
1:53
3:46 /km
156 bpm
+4 m
11
W
R
500 m
2:14
4:28 /km
147 bpm
+0 m
12
W
R
500 m
1:55
3:50 /km
153 bpm
+4 m
13
W
R
500 m
2:11
4:22 /km
154 bpm
+7 m
14
W
R
500 m
1:55
3:50 /km
156 bpm
+3 m
15
W
R
500 m
2:14
4:28 /km
155 bpm
+3 m
16
W
R
500 m
1:54
3:48 /km
158 bpm
+7 m
17
W
R
500 m
2:14
4:28 /km
157 bpm
+4 m
18
W
R
500 m
1:55
3:50 /km
159 bpm
+2 m
19
W
R
500 m
2:16
4:32 /km
157 bpm
+0 m
20
W
R
500 m
1:55
3:50 /km
158 bpm
+8 m
21
W
R
500 m
2:14
4:28 /km
157 bpm
+7 m
22
W
R
500 m
1:55
3:50 /km
157 bpm
+2 m
23
W
R
500 m
2:12
4:24 /km
156 bpm
+5 m
24
W
R
500 m
1:54
3:48 /km
159 bpm
+5 m
25
W
R
445 m
1:57
4:23 /km
156 bpm
+5 m
26
W
R
38 m
0:22
9:41 /km
153 bpm
+0 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 | 6.0 km | 500 m | 3:49 /km | 1:54 | ±2 s/km | 4 s/km | 156 bpm | 180 spm | -2.3% |
| Rest | 11 | 5.5 km | 500 m | 4:27 /km | 2:13 +3:45 stopped | ±2 s/km | 10 s/km | 154 bpm | 176 spm | -2.6% |
At race paces
km in this run at target
5K3:35 /km
0.2 km
10K3:43 /km
1.9 km
HM3:54 /km
3.0 km
Marathon4:04 /km
1.4 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:51 /km
125 bpm
+11 m
2
5:28 /km
130 bpm
-12 m
3
5:21 /km
129 bpm
-15 m
4
5:26 /km
128 bpm
+20 m
5
5:22 /km
131 bpm
-41 m
6
4:18 /km
148 bpm
-1 m
7
4:11 /km
154 bpm
0 m
8
4:09 /km
155 bpm
-1 m
9
4:11 /km
155 bpm
0 m
10
4:05 /km
151 bpm
-1 m
11
4:09 /km
152 bpm
+1 m
12
4:11 /km
156 bpm
0 m
13
4:09 /km
157 bpm
-1 m
14
4:11 /km
157 bpm
0 m
15
4:09 /km
158 bpm
+6 m
16
4:10 /km
157 bpm
-2 m
17
4:07 /km
157 bpm
+6 m
18
7:39 /km
154 bpm
-1 m
Workout assessment
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