Distance
16.1
Time
1:26:38
Avg pace
5:22
Avg HR
145
Elevation
+264
Cadence
169
Session load
99rTSS
101Impulse
128Suffer
Max HR169 bpm
Moving time1:26:38
HR cost
579 b/km · -0.1%
Shoe
Adidas Adios 9
396 km lifetime
Pace · HR · Elevation
over distance
Pace 5:22 /km
HR 145 avg
Elev +264 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:51
5:51 /km
119 bpm
+34 m
2
W
R
1.0 km
5:35
5:34 /km
130 bpm
+35 m
3
W
R
1.0 km
5:25
5:25 /km
133 bpm
+11 m
4
W
R
1.0 km
5:24
5:24 /km
134 bpm
+56 m
5
W
R
1.0 km
5:26
5:26 /km
135 bpm
+39 m
6
W
R
53 m
0:21
6:35 /km
133 bpm
+2 m
7
W
R
400 m
1:26
3:35 /km
143 bpm
+0 m
8
W
R
191 m
1:02
5:25 /km
150 bpm
+0 m
9
W
R
400 m
1:24
3:30 /km
153 bpm
+4 m
10
W
R
204 m
1:14
6:02 /km
155 bpm
+3 m
11
W
R
400 m
1:24
3:30 /km
157 bpm
+3 m
12
W
R
204 m
1:10
5:42 /km
157 bpm
+1 m
13
W
R
400 m
1:21
3:22 /km
161 bpm
+2 m
14
W
R
204 m
1:17
6:17 /km
158 bpm
+5 m
15
W
R
400 m
1:23
3:27 /km
162 bpm
+4 m
16
W
R
216 m
1:30
6:57 /km
156 bpm
+4 m
17
W
R
400 m
1:20
3:20 /km
160 bpm
+5 m
18
W
R
158 m
1:28
9:19 /km
153 bpm
+5 m
19
W
R
400 m
1:24
3:30 /km
159 bpm
+6 m
20
W
R
115 m
1:19
11:25 /km
154 bpm
+3 m
21
W
R
400 m
1:23
3:27 /km
156 bpm
+3 m
22
W
R
1.0 km
7:07
7:07 /km
146 bpm
+10 m
23
W
R
12 m
0:03
4:07 /km
150 bpm
+0 m
24
W
R
400 m
1:26
3:35 /km
158 bpm
+1 m
25
W
R
133 m
1:18
9:45 /km
153 bpm
+6 m
26
W
R
400 m
1:22
3:25 /km
158 bpm
+0 m
27
W
R
139 m
1:30
10:45 /km
152 bpm
+8 m
28
W
R
400 m
1:26
3:35 /km
158 bpm
+3 m
29
W
R
149 m
1:22
9:12 /km
152 bpm
+3 m
30
W
R
400 m
1:24
3:30 /km
158 bpm
+4 m
31
W
R
131 m
1:27
11:02 /km
151 bpm
+5 m
32
W
R
400 m
1:25
3:32 /km
158 bpm
+5 m
33
W
R
125 m
1:19
10:29 /km
154 bpm
+4 m
34
W
R
400 m
1:26
3:35 /km
157 bpm
+10 m
35
W
R
126 m
1:22
10:54 /km
153 bpm
+2 m
36
W
R
400 m
1:25
3:32 /km
159 bpm
+4 m
37
W
R
173 m
2:49
16:20 /km
148 bpm
+2 m
38
W
R
400 m
1:27
3:37 /km
155 bpm
+3 m
39
W
R
1.0 km
6:33
6:34 /km
146 bpm
+11 m
40
W
R
388 m
2:00
5:10 /km
152 bpm
+7 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 | 16 | 6.4 km | 22:26 | 400 m | 3:30 /km | 1:24 | ±5 s/km | 18 s/km | 157 bpm | 187 spm | +1.4% |
| Rest | 14 | 2.3 km | 20:07 | 162 m | 9:15 /km | 1:26 | ±172 s/km | 651 s/km | 153 bpm | 144 spm | +56.5% |
At race paces
km in this run at target
5K3:35 /km
2.4 km
10K3:43 /km
0.9 km
HM3:54 /km
0.6 km
Marathon4:04 /km
0.5 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:51 /km
119 bpm
0 m
2
5:36 /km
130 bpm
-16 m
3
5:26 /km
133 bpm
-7 m
4
5:25 /km
134 bpm
+20 m
5
5:27 /km
135 bpm
-39 m
6
4:05 /km
147 bpm
-5 m
7
4:29 /km
156 bpm
+2 m
8
4:35 /km
160 bpm
-5 m
9
4:35 /km
156 bpm
+1 m
10
6:45 /km
149 bpm
-2 m
11
5:13 /km
151 bpm
+3 m
12
5:00 /km
155 bpm
-2 m
13
5:23 /km
154 bpm
-3 m
14
5:22 /km
156 bpm
+5 m
15
7:35 /km
149 bpm
0 m
16
5:14 /km
150 bpm
-4 m
17
4:59 /km
153 bpm
+7 m
Workout assessment
compare this session with your previous 6 weeks
Assess