Задача: 5-6км ( 4:59 - 4:29 ) + прогрессия 4-6км ( начинаем 4:19 и плавно разгоняемся до 03:59 ) + Заминка 1-2км.
Почти получилось: на два километра не хватило стамины. Но уже лучше, чем в прошлую попытку на длительной.
Distance
13.0
Time
1:04:58
Avg pace
4:59
Avg HR
148
Elevation
+222
Cadence
166
Session load
75rTSS
79Impulse
107Suffer
Max HR164 bpm
Moving time1:04:58
Shoe
ASICS Novablast 5
128 km lifetime
Pace · HR · Elevation
over distance
Pace 4:59 /km
HR 148 avg
Elev +222 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:20
5:19 /km
129 bpm
+26 m
2
W
R
1.0 km
4:56
4:56 /km
141 bpm
+29 m
3
W
R
1.0 km
4:51
4:51 /km
144 bpm
+3 m
4
W
R
1.0 km
4:33
4:33 /km
149 bpm
+69 m
5
W
R
1.0 km
4:28
4:28 /km
151 bpm
+27 m
6
W
R
1.0 km
4:23
4:23 /km
155 bpm
+17 m
7
W
R
1.0 km
4:19
4:19 /km
157 bpm
+10 m
8
W
R
1.0 km
4:16
4:16 /km
159 bpm
+6 m
9
W
R
1.0 km
4:13
4:13 /km
161 bpm
+12 m
10
W
R
1.0 km
4:08
4:08 /km
163 bpm
+10 m
11
W
R
812 m
9:39
11:54 /km
133 bpm
+28 m
12
W
R
173 m
0:44
4:14 /km
138 bpm
+3 m
13
W
R
1.0 km
4:03
4:03 /km
157 bpm
+11 m
14
W
R
537 m
2:13
4:08 /km
161 bpm
+5 m
15
W
R
493 m
2:46
5:37 /km
135 bpm
+4 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 | 4:32 /km | 45:27 +0:15 stopped | ±22 s/km | 71 s/km | 150 bpm | 176 spm | -21.2% |
| Rest | 1 | 1.0 km | 985 m | 10:32 /km | 10:23 | — | — | 133 bpm | 116 spm | — |
At race paces
km in this run at target
5K3:35 /km
0.0 km
10K3:43 /km
0.0 km
HM3:54 /km
0.4 km
Marathon4:04 /km
1.8 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:19 /km
129 bpm
-1 m
2
4:57 /km
141 bpm
-10 m
3
4:52 /km
144 bpm
-15 m
4
4:34 /km
149 bpm
+22 m
5
4:29 /km
150 bpm
-43 m
6
4:23 /km
155 bpm
+2 m
7
4:20 /km
157 bpm
-2 m
8
4:16 /km
159 bpm
-5 m
9
4:13 /km
161 bpm
+3 m
10
4:09 /km
163 bpm
-5 m
11
10:29 /km
133 bpm
+8 m
12
4:04 /km
157 bpm
+0 m
13
4:52 /km
147 bpm
+3 m
14
5:19 /km
140 bpm
+1 m
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