Задание: 90минут ( 4:30 – 4:50 ) + -5км (3:59 ) + Заминка
Отчёт: 90 минут по 4:30 сделал, с тремя остановками на попить и двумя на туалет, но ещё пять по 4:00 уже не вышло. Сделал пять в форме фартлека, из них четыре км суммарно по 4:06 примерно, отдых – пешком. Но это все равно уже лучше, чем предыдущие подобные длительные.
Distance
24.7
Time
1:54:31
Avg pace
4:38
Avg HR
150
Elevation
+250
Cadence
172
Needs attention
66% of work time
HR above pace zone
Pace zone
LT14:16/km
HR zone
Tempo153 bpm
Above zone
3/5work laps
Steady 18%
LT1 17%
Tempo 65%
Work intervals (5 laps, 17 min) averaged 4:16/km — LT1 pace, where HR should be 148–153 bpm. HR averaged 153 bpm — Tempo. It was above the zone from the first reps: either residual fatigue, or today this pace was a harder effort than the zone table assumes.
Session load
140rTSS
147Impulse
210Suffer
Max HR162 bpm
Moving time1:54:31
HR cost
653 b/km · +2.5%
Shoe
Nike Zoom Fly 6
161 km lifetime
Pace · HR · Elevation
over distance
Pace 4:38 /km
HR 150 avg
Elev +250 m
Aerobic durability
high confidence
Fade likely
Fade
+11.3%
Pa:Hr
+8.0%
Late 30m
5:26 /km
The run shows meaningful late fade. Start easier, fuel earlier, or keep the next long run controlled.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
4:52
4:52 /km
136 bpm
+36 m
2
W
R
1.0 km
4:22
4:22 /km
149 bpm
+22 m
3
W
R
1.0 km
4:26
4:26 /km
149 bpm
+17 m
4
W
R
1.0 km
4:24
4:24 /km
149 bpm
+42 m
5
W
R
1.0 km
4:25
4:25 /km
147 bpm
+24 m
6
W
R
1.0 km
4:28
4:28 /km
151 bpm
+5 m
7
W
R
1.0 km
4:27
4:27 /km
152 bpm
+13 m
8
W
R
1.0 km
4:29
4:29 /km
152 bpm
+6 m
9
W
R
1.0 km
4:27
4:27 /km
151 bpm
+10 m
10
W
R
1.0 km
4:30
4:30 /km
154 bpm
+12 m
11
W
R
1.0 km
4:28
4:28 /km
155 bpm
+7 m
12
W
R
1.0 km
4:20
4:20 /km
151 bpm
+9 m
13
W
R
1.0 km
4:26
4:26 /km
154 bpm
+7 m
14
W
R
1.0 km
4:30
4:30 /km
155 bpm
+6 m
15
W
R
1.0 km
4:29
4:29 /km
148 bpm
+9 m
16
W
R
1.0 km
4:30
4:30 /km
154 bpm
+5 m
17
W
R
1.0 km
4:27
4:27 /km
150 bpm
+11 m
18
W
R
1.0 km
4:27
4:27 /km
152 bpm
+10 m
19
W
R
1.0 km
4:30
4:30 /km
153 bpm
+4 m
20
W
R
1.0 km
4:32
4:32 /km
145 bpm
+7 m
21
W
R
1.0 km
4:13
4:13 /km
156 bpm
+12 m
22
W
R
128 m
1:30
11:44 /km
148 bpm
+2 m
23
W
R
1.0 km
4:08
4:08 /km
157 bpm
+10 m
24
W
R
197 m
2:15
11:25 /km
145 bpm
+4 m
25
W
R
578 m
3:00
5:12 /km
147 bpm
+4 m
26
W
R
169 m
2:00
11:49 /km
130 bpm
+3 m
27
W
R
717 m
2:56
4:06 /km
151 bpm
+11 m
28
W
R
175 m
2:00
11:25 /km
144 bpm
+4 m
29
W
R
711 m
2:49
3:58 /km
154 bpm
+9 m
Work vs restaverages per lap group
| Count | Total dist | Total time | Avg dist | Avg pace | Avg time | Dev | Range | Avg HR | Avg cad | Decoupling | |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Work | 5 | 4.0 km | 17:06 | 801 m | 4:19 /km | 3:25 +1:15 stopped | ±27 s/km | 74 s/km | 153 bpm | 174 spm | -0.9% |
| Rest | 1 | 20.0 km | 1:29:29 | 20.0 km | 4:28 /km | 1:29:29 +20:53 stopped | ±6 s/km | 30 s/km | 150 bpm | 176 spm | -2.3% |
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
1.9 km
Splits per km
km
Pace
HR
↑↓
Zone
1
4:52 /km
136 bpm
+19 m
2
4:23 /km
149 bpm
-16 m
3
4:27 /km
149 bpm
-13 m
4
4:24 /km
149 bpm
+6 m
5
4:26 /km
147 bpm
-27 m
6
4:28 /km
151 bpm
-4 m
7
4:27 /km
152 bpm
-1 m
8
4:29 /km
152 bpm
-3 m
9
4:27 /km
150 bpm
-2 m
10
4:30 /km
154 bpm
+2 m
11
4:29 /km
155 bpm
+1 m
12
4:21 /km
151 bpm
+0 m
13
4:27 /km
154 bpm
+2 m
14
4:30 /km
155 bpm
-1 m
15
4:30 /km
148 bpm
+0 m
16
4:30 /km
154 bpm
0 m
17
4:27 /km
150 bpm
-5 m
18
4:27 /km
151 bpm
+3 m
19
4:30 /km
153 bpm
+0 m
20
4:32 /km
145 bpm
+1 m
21
4:13 /km
156 bpm
+4 m
22
5:05 /km
154 bpm
-1 m
23
7:00 /km
145 bpm
-2 m
24
5:53 /km
145 bpm
+5 m
25
3:59 /km
155 bpm
+4 m
Workout assessment
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