12×400 / 1m15s
28 Aug 2026 · 15:09
12×400m
vo2max
workout
Задание: Разминка/Заминка. 10-12 раз по 400м ( 03:40 ) через 400 трусцой. Если есть возможность бежим в подъём.
Отчёт: подъёма не оказалась, поэтому чуть повыше темп и покороче отдых. Нормально зашло. Работу почувствовал.
Distance
13.5
Time
1:13:23
Avg pace
5:26
Avg HR
144
Elevation
+242
Cadence
174
Session load
80rTSS
84Impulse
103Suffer
Max HR166 bpm
Moving time1:13:23
Shoe
Adidas Adios 9
338 km lifetime
Pace · HR · Elevation
over distance
Pace 5:26 /km
HR 144 avg
Elev +242 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
6:08
6:08 /km
115 bpm
+9 m
2
W
R
998 m
5:40
5:40 /km
128 bpm
+11 m
3
W
R
400 m
1:25
3:32 /km
148 bpm
+3 m
4
W
R
209 m
1:09
5:30 /km
151 bpm
+2 m
5
W
R
400 m
1:24
3:30 /km
155 bpm
+3 m
6
W
R
204 m
1:08
5:33 /km
155 bpm
+5 m
7
W
R
400 m
1:23
3:27 /km
159 bpm
+9 m
8
W
R
209 m
1:09
5:30 /km
158 bpm
+4 m
9
W
R
400 m
1:24
3:30 /km
159 bpm
+7 m
10
W
R
203 m
1:10
5:46 /km
158 bpm
+2 m
11
W
R
400 m
1:23
3:27 /km
161 bpm
+3 m
12
W
R
201 m
1:09
5:42 /km
158 bpm
+3 m
13
W
R
400 m
1:24
3:30 /km
160 bpm
+4 m
14
W
R
202 m
1:20
6:35 /km
156 bpm
+2 m
15
W
R
400 m
1:23
3:27 /km
159 bpm
+6 m
16
W
R
214 m
1:14
5:45 /km
158 bpm
+2 m
17
W
R
400 m
1:24
3:30 /km
160 bpm
+1 m
18
W
R
204 m
1:17
6:17 /km
157 bpm
+0 m
19
W
R
400 m
1:25
3:32 /km
160 bpm
+8 m
20
W
R
204 m
1:19
6:28 /km
156 bpm
+3 m
21
W
R
400 m
1:26
3:35 /km
159 bpm
+4 m
22
W
R
153 m
1:25
9:16 /km
152 bpm
+4 m
23
W
R
400 m
1:21
3:22 /km
158 bpm
+14 m
24
W
R
133 m
1:16
9:31 /km
154 bpm
+6 m
25
W
R
400 m
1:24
3:30 /km
159 bpm
+3 m
26
W
R
1.0 km
8:15
8:15 /km
139 bpm
+57 m
27
W
R
1.0 km
6:22
6:22 /km
141 bpm
+54 m
28
W
R
1.0 km
6:32
6:32 /km
138 bpm
+23 m
29
W
R
1.0 km
6:24
6:25 /km
140 bpm
+27 m
30
W
R
556 m
3:27
6:13 /km
134 bpm
+2 m
Work vs restaverages per lap group
| Count | Total dist | Avg dist | Avg pace | Avg time | Dev | Range | Avg HR | Avg cad | Decoupling | |
|---|---|---|---|---|---|---|---|---|---|---|
| Work | 12 | 4.8 km | 400 m | 3:29 /km | 1:23 | ±3 s/km | 13 s/km | 158 bpm | 186 spm | -1.7% |
| Rest | 11 | 2.1 km | 194 m | 6:32 /km | 1:14 | ±84 s/km | 241 s/km | 156 bpm | 167 spm | +34.1% |
At race paces
km in this run at target
5K3:35 /km
2.1 km
10K3:43 /km
0.6 km
HM3:54 /km
0.5 km
Marathon4:04 /km
0.4 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:08 /km
115 bpm
+4 m
2
5:40 /km
128 bpm
-1 m
3
3:58 /km
151 bpm
-11 m
4
4:22 /km
157 bpm
+3 m
5
4:22 /km
160 bpm
+2 m
6
4:10 /km
158 bpm
-2 m
7
4:35 /km
158 bpm
-1 m
8
5:03 /km
157 bpm
+2 m
9
4:42 /km
157 bpm
+7 m
10
8:03 /km
137 bpm
+28 m
11
6:23 /km
141 bpm
-7 m
12
6:32 /km
138 bpm
+9 m
13
6:22 /km
140 bpm
+14 m
14
6:15 /km
134 bpm
-4 m
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