План был сделать 15км прогрессию начав по 5:30 и каждый километр бежать быстрее на 6 секунд, закончив по 4:00-3:54, соответственно. Но что-то пошло не так, а именно жара, полагаю. Дойдя до 4:36 на десятом километре, я добрался до пульса 168 и сдох. Все остальное добегал медленнее 6 минут но на пульсе 145-150. Маленький длительный ад.
Distance
24.2
Time
2:23:53
Avg pace
5:57
Avg HR
143
Elevation
+293
Cadence
166
Session load
111rTSS
155Impulse
197Suffer
Max HR168 bpm
Moving time2:23:53
Shoe
Adidas EVO SL
689 km lifetime
Pace · HR · Elevation
over distance
Pace 5:57 /km
HR 143 avg
Elev +293 m
Aerobic durability
high confidence
Fade likely
Fade
+35.7%
Pa:Hr
+18.0%
Late 30m
7:18 /km
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
5:29
5:29 /km
127 bpm
+28 m
2
W
R
1.0 km
5:18
5:18 /km
139 bpm
+26 m
3
W
R
1.0 km
5:18
5:18 /km
139 bpm
+7 m
4
W
R
1.0 km
5:09
5:09 /km
143 bpm
+68 m
5
W
R
1.0 km
5:05
5:05 /km
145 bpm
+32 m
6
W
R
1.0 km
5:00
5:00 /km
149 bpm
+5 m
7
W
R
1.0 km
4:53
4:53 /km
151 bpm
+7 m
8
W
R
1.0 km
4:46
4:46 /km
154 bpm
+8 m
9
W
R
1.0 km
4:42
4:42 /km
158 bpm
+9 m
10
W
R
1.0 km
4:36
4:36 /km
163 bpm
+9 m
11
W
R
1.0 km
5:47
5:47 /km
143 bpm
+11 m
12
W
R
1.0 km
6:04
6:04 /km
147 bpm
+11 m
13
W
R
1.0 km
6:01
6:01 /km
148 bpm
+13 m
14
W
R
1.0 km
6:21
6:22 /km
141 bpm
+12 m
15
W
R
1.0 km
6:19
6:19 /km
143 bpm
+9 m
16
W
R
1.0 km
6:13
6:13 /km
146 bpm
+10 m
17
W
R
1.0 km
6:34
6:34 /km
147 bpm
+8 m
18
W
R
1.0 km
6:07
6:08 /km
146 bpm
+8 m
19
W
R
1.0 km
6:41
6:42 /km
150 bpm
+10 m
20
W
R
1.0 km
8:54
8:55 /km
143 bpm
+12 m
21
W
R
1.0 km
9:07
9:06 /km
135 bpm
+20 m
22
W
R
1.0 km
6:09
6:09 /km
130 bpm
+8 m
23
W
R
1.0 km
6:02
6:02 /km
134 bpm
+13 m
24
W
R
1.0 km
6:02
6:02 /km
126 bpm
+12 m
25
W
R
184 m
1:05
5:55 /km
128 bpm
+16 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 | 10.0 km | 10.0 km | 5:01 /km | 50:16 | ±16 s/km | 53 s/km | 146 bpm | 174 spm | -18.8% |
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
5:29 /km
127 bpm
+4 m
2
5:18 /km
139 bpm
-14 m
3
5:18 /km
139 bpm
-17 m
4
5:09 /km
142 bpm
+17 m
5
5:06 /km
145 bpm
-34 m
6
5:00 /km
149 bpm
-3 m
7
4:53 /km
151 bpm
+3 m
8
4:47 /km
154 bpm
-3 m
9
4:42 /km
158 bpm
+4 m
10
4:36 /km
163 bpm
0 m
11
5:48 /km
143 bpm
0 m
12
6:05 /km
146 bpm
-1 m
13
6:01 /km
148 bpm
+1 m
14
6:22 /km
141 bpm
-1 m
15
6:20 /km
143 bpm
-1 m
16
6:13 /km
146 bpm
+2 m
17
6:35 /km
147 bpm
-2 m
18
6:08 /km
146 bpm
+1 m
19
6:42 /km
150 bpm
+2 m
20
8:55 /km
143 bpm
-4 m
21
9:06 /km
135 bpm
+6 m
22
6:09 /km
130 bpm
-5 m
23
6:02 /km
134 bpm
+2 m
24
6:02 /km
126 bpm
-1 m
25
5:55 /km
128 bpm
+15 m
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