Distance
7.0
Time
39:09
Avg pace
5:35
Avg HR
135
Elevation
+105
Cadence
175
Needs attention
78% of running time
HR above pace zone
Pace zone
Recovery5:26/km
HR zone
Easy137 bpm
Above zone
22of 29 min
Recovery 1%
Easy 53%
Steady 46%
After the warm-up, pace was Recovery (5:26/km), where HR should be under 128 bpm. HR averaged 137 bpm — Easy; 78% of the time it was above the pace zone, mostly Easy and Steady. Most of it came in the second half (61% → 95%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
32rTSS
33Impulse
32Suffer
Max HR141 bpm
Moving time39:09
HR cost
741 b/km · +4.9% ↑
Shoe
Adidas EVO SL
790 km lifetime
Pace · HR · Elevation
over distance
Pace 5:35 /km
HR 135 avg
Elev +105 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
6:01
6:01 /km
125 bpm
+20 m
2
W
R
1.0 km
5:38
5:38 /km
133 bpm
+27 m
3
W
R
1.0 km
5:32
5:32 /km
134 bpm
+10 m
4
W
R
1.0 km
5:21
5:21 /km
136 bpm
+34 m
5
W
R
1.0 km
5:23
5:23 /km
137 bpm
+24 m
6
W
R
1.0 km
5:31
5:31 /km
139 bpm
+9 m
7
W
R
1.0 km
5:32
5:32 /km
140 bpm
+7 m
8
W
R
19 m
0:05
4:27 /km
141 bpm
+0 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
6:01 /km
125 bpm
+5 m
2
5:39 /km
133 bpm
-14 m
3
5:32 /km
134 bpm
-14 m
4
5:22 /km
136 bpm
-12 m
5
5:25 /km
137 bpm
-10 m
6
5:31 /km
139 bpm
+1 m
7
5:33 /km
140 bpm
+3 m
8
5:36 /km
140 bpm
+1 m
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