Задача была 10-12 по 600@3:50 через 400@4:40. Было очень тяжело, насквозь мокрым я стал ужет через 500 метров разминки. Пришлось тренировку разбить на куски по 4 повтора с полным восстановлением между кусками. Потому что либо так, либо идти домой.
Distance
13.0
Time
1:01:29
Avg pace
4:43
Avg HR
149
Elevation
+85
Cadence
176
Session load
76rTSS
78Impulse
108Suffer
Max HR166 bpm
Moving time1:01:29
Shoe
Adidas Adios 9
338 km lifetime
Pace · HR · Elevation
over distance
Pace 4:43 /km
HR 149 avg
Elev +85 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:47
5:47 /km
123 bpm
+4 m
2
W
R
651 m
3:51
5:55 /km
125 bpm
+7 m
3
W
R
600 m
2:20
3:53 /km
144 bpm
+3 m
4
W
R
400 m
1:49
4:32 /km
152 bpm
+2 m
5
W
R
600 m
2:21
3:55 /km
158 bpm
+6 m
6
W
R
400 m
1:49
4:32 /km
158 bpm
+7 m
7
W
R
600 m
2:19
3:51 /km
160 bpm
+1 m
8
W
R
400 m
1:51
4:38 /km
158 bpm
+0 m
9
W
R
600 m
2:19
3:51 /km
161 bpm
+8 m
10
W
R
400 m
1:48
4:30 /km
150 bpm
+6 m
11
W
R
600 m
2:21
3:55 /km
155 bpm
+0 m
12
W
R
400 m
1:46
4:25 /km
158 bpm
+4 m
13
W
R
600 m
2:20
3:53 /km
162 bpm
+5 m
14
W
R
400 m
1:51
4:38 /km
160 bpm
+4 m
15
W
R
600 m
2:20
3:53 /km
164 bpm
+2 m
16
W
R
400 m
1:53
4:42 /km
159 bpm
+0 m
17
W
R
600 m
2:20
3:53 /km
165 bpm
+7 m
18
W
R
400 m
2:27
6:08 /km
143 bpm
+7 m
19
W
R
600 m
2:21
3:55 /km
152 bpm
+0 m
20
W
R
400 m
1:54
4:45 /km
154 bpm
+6 m
21
W
R
600 m
2:19
3:51 /km
161 bpm
+6 m
22
W
R
33 m
0:15
7:30 /km
163 bpm
+0 m
23
W
R
1.0 km
6:46
6:47 /km
141 bpm
+14 m
24
W
R
742 m
4:08
5:34 /km
144 bpm
+6 m
Work vs restaverages per lap group
| Count | Total dist | Avg dist | Avg pace | Avg time | Dev | Range | Avg HR | Avg cad | Decoupling | |
|---|---|---|---|---|---|---|---|---|---|---|
| Work | 10 | 6.0 km | 600 m | 3:53 /km | 2:20 | ±1 s/km | 3 s/km | 158 bpm | 183 spm | -3.1% |
| Rest | 9 | 3.6 km | 400 m | 4:45 /km | 1:54 +20:41 stopped | ±30 s/km | 103 s/km | 155 bpm | 176 spm | +12.4% |
At race paces
km in this run at target
5K3:35 /km
0.0 km
10K3:43 /km
0.6 km
HM3:54 /km
3.9 km
Marathon4:04 /km
1.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:47 /km
123 bpm
-4 m
2
5:13 /km
129 bpm
-7 m
3
4:11 /km
153 bpm
-2 m
4
4:11 /km
159 bpm
+3 m
5
4:11 /km
159 bpm
-1 m
6
4:08 /km
154 bpm
+1 m
7
4:08 /km
159 bpm
+0 m
8
4:13 /km
162 bpm
+1 m
9
4:14 /km
162 bpm
-2 m
10
4:49 /km
149 bpm
+1 m
11
4:16 /km
156 bpm
-3 m
12
6:22 /km
144 bpm
+7 m
13
5:38 /km
143 bpm
+2 m
14
5:24 /km
147 bpm
+1 m
Workout assessment
compare this session with your previous 6 weeks
Assess