Надо было сделать в конце 5км по 4:00, но было очень тяжко уже с первого километра. Так что там какие-то интервальные потуги по 4:20 вместо этого.
Distance
23.5
Time
2:15:11
Avg pace
5:45
Avg HR
137
Elevation
+353
Cadence
167
Session load
111rTSS
123Impulse
133Suffer
Max HR161 bpm
Moving time2:15:11
Shoe
Nike Zoom Fly 6
38 km lifetime
Pace · HR · Elevation
over distance
Pace 5:45 /km
HR 137 avg
Elev +353 m
Aerobic durability
high confidence
Watch
Fade
+4.5%
Pa:Hr
+3.6%
Late 30m
5:49 /km
There was some late drift. Keep the structure, but avoid making the next long run harder.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:46
5:46 /km
127 bpm
+21 m
2
W
R
1.0 km
5:34
5:34 /km
136 bpm
+23 m
3
W
R
1.0 km
5:31
5:31 /km
137 bpm
+14 m
4
W
R
1.0 km
5:30
5:30 /km
138 bpm
+74 m
5
W
R
1.0 km
5:34
5:34 /km
138 bpm
+67 m
6
W
R
1.0 km
5:43
5:42 /km
138 bpm
+11 m
7
W
R
1.0 km
5:41
5:41 /km
137 bpm
+17 m
8
W
R
1.0 km
5:37
5:37 /km
138 bpm
+12 m
9
W
R
1.0 km
5:36
5:36 /km
138 bpm
+21 m
10
W
R
1.0 km
5:42
5:42 /km
138 bpm
+13 m
11
W
R
1.0 km
5:54
5:55 /km
135 bpm
+15 m
12
W
R
1.0 km
5:48
5:48 /km
136 bpm
+20 m
13
W
R
1.0 km
5:46
5:46 /km
138 bpm
+17 m
14
W
R
1.0 km
5:41
5:41 /km
137 bpm
+16 m
15
W
R
1.0 km
5:48
5:48 /km
131 bpm
+10 m
16
W
R
1.0 km
5:43
5:42 /km
135 bpm
+15 m
17
W
R
1.0 km
5:48
5:48 /km
131 bpm
+10 m
18
W
R
1.0 km
5:46
5:46 /km
130 bpm
+15 m
19
W
R
1.0 km
4:20
4:20 /km
143 bpm
+5 m
20
W
R
1.0 km
4:20
4:20 /km
153 bpm
+8 m
21
W
R
811 m
6:59
8:35 /km
135 bpm
+10 m
22
W
R
593 m
2:32
4:16 /km
150 bpm
+5 m
23
W
R
325 m
3:49
11:44 /km
134 bpm
+6 m
24
W
R
176 m
1:05
6:09 /km
132 bpm
+3 m
25
W
R
1.0 km
4:14
4:14 /km
152 bpm
+9 m
26
W
R
611 m
5:13
8:33 /km
137 bpm
+17 m
Work vs restaverages per lap group
| Count | Total dist | Avg dist | Avg pace | Avg time | Dev | Range | Avg HR | Avg cad | Decoupling | |
|---|---|---|---|---|---|---|---|---|---|---|
| Work | 3 | 3.6 km | 1.2 km | 4:16 /km | 5:08 | ±2 s/km | 6 s/km | 150 bpm | 176 spm | -5.0% |
| Rest | 2 | 1.3 km | 656 m | 9:11 /km | 5:56 | ±35 s/km | 69 s/km | 134 bpm | 131 spm | +14.2% |
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
0.2 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:46 /km
127 bpm
+1 m
2
5:34 /km
136 bpm
-10 m
3
5:31 /km
137 bpm
-11 m
4
5:30 /km
138 bpm
+17 m
5
5:34 /km
138 bpm
-37 m
6
5:44 /km
138 bpm
-7 m
7
5:41 /km
137 bpm
+1 m
8
5:38 /km
138 bpm
-2 m
9
5:37 /km
138 bpm
+1 m
10
5:42 /km
138 bpm
0 m
11
5:53 /km
135 bpm
0 m
12
5:48 /km
136 bpm
-1 m
13
5:46 /km
137 bpm
0 m
14
5:41 /km
137 bpm
+2 m
15
5:48 /km
131 bpm
-2 m
16
5:44 /km
135 bpm
-1 m
17
5:47 /km
131 bpm
+1 m
18
5:46 /km
130 bpm
-2 m
19
4:20 /km
143 bpm
0 m
20
4:20 /km
153 bpm
+2 m
21
7:47 /km
136 bpm
+1 m
22
7:02 /km
138 bpm
+2 m
23
4:56 /km
153 bpm
+4 m
24
8:05 /km
133 bpm
0 m
Workout assessment
compare this session with your previous 6 weeks
Assess