После интервалов позавчера получил лёгкий ОРЗ. Поэтому вчера длительную не стал делать. Но так как оно было "выше горла", сегодня решил сделать. Но это было довольно пиздецово тяжело. После длительной этой ОРЗ усилился.
Distance
21.8
Time
1:45:17
Avg pace
4:50
Avg HR
148
Elevation
+288
Cadence
173
Needs attention
73% of running time
HR above pace zone
Pace zone
Steady4:41/km
HR zone
LT1150 bpm
Above zone
65of 89 min
Recovery 1%
Easy 4%
Steady 21%
LT1 44%
Tempo 28%
LT2 1%
After the warm-up, pace was Steady (4:41/km), where HR should be 138–148 bpm. HR averaged 150 bpm — LT1; 73% of the time it was above the pace zone, mostly LT1 and Tempo. It was above the zone from the start — typical of residual fatigue, heat, stress or illness. If the effort felt normal, check the HR sensor.
Session load
117rTSS
133Impulse
182Suffer
Max HR162 bpm
Moving time1:45:17
HR cost
699 b/km · +5.3% ↑
Shoe
Nike Zoom Fly 6
161 km lifetime
Pace · HR · Elevation
over distance
Pace 4:50 /km
HR 148 avg
Elev +288 m
Aerobic durability
high confidence
Pre-uphill
Fade
+5.1%
Pa:Hr
+2.5%
Late 30m
8:17 /km
This read uses the clean segment before the uphill finish (excluded 4.8 km, +38 m). The climb home is excluded from the pacing verdict.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:10
5:10 /km
132 bpm
+21 m
2
W
R
1.0 km
4:34
4:34 /km
154 bpm
+30 m
3
W
R
1.0 km
4:29
4:29 /km
154 bpm
+8 m
4
W
R
1.0 km
4:29
4:29 /km
149 bpm
+14 m
5
W
R
1.0 km
4:39
4:39 /km
149 bpm
+44 m
6
W
R
1.0 km
4:24
4:24 /km
153 bpm
+7 m
7
W
R
1.0 km
4:27
4:27 /km
155 bpm
+6 m
8
W
R
1.0 km
5:41
5:41 /km
146 bpm
+7 m
9
W
R
1.0 km
4:42
4:42 /km
147 bpm
+11 m
10
W
R
1.0 km
4:42
4:42 /km
151 bpm
+5 m
11
W
R
1.0 km
4:41
4:41 /km
154 bpm
+7 m
12
W
R
1.0 km
4:36
4:36 /km
154 bpm
+5 m
13
W
R
1.0 km
4:47
4:47 /km
136 bpm
+10 m
14
W
R
1.0 km
4:35
4:35 /km
146 bpm
+5 m
15
W
R
1.0 km
4:35
4:35 /km
149 bpm
+8 m
16
W
R
1.0 km
4:35
4:35 /km
150 bpm
+13 m
17
W
R
1.0 km
6:01
6:01 /km
139 bpm
+9 m
18
W
R
1.0 km
4:56
4:56 /km
151 bpm
+38 m
19
W
R
1.0 km
4:43
4:43 /km
148 bpm
+46 m
20
W
R
1.0 km
5:45
5:45 /km
153 bpm
+45 m
21
W
R
1.0 km
4:52
4:52 /km
151 bpm
+1 m
22
W
R
759 m
3:43
4:54 /km
148 bpm
+6 m
At race paces
km in this run at target
5K3:35 /km
0.0 km
10K3:43 /km
0.0 km
HM3:54 /km
0.2 km
Marathon4:04 /km
0.4 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:10 /km
132 bpm
+5 m
2
4:35 /km
154 bpm
+28 m
3
4:30 /km
154 bpm
-21 m
4
4:30 /km
149 bpm
-30 m
5
4:40 /km
149 bpm
-4 m
6
4:25 /km
153 bpm
-14 m
7
4:28 /km
155 bpm
-1 m
8
5:41 /km
146 bpm
-1 m
9
4:42 /km
147 bpm
-2 m
10
4:42 /km
151 bpm
+2 m
11
4:41 /km
154 bpm
0 m
12
4:36 /km
155 bpm
+2 m
13
4:47 /km
135 bpm
+0 m
14
4:35 /km
146 bpm
+0 m
15
4:35 /km
149 bpm
0 m
16
4:35 /km
150 bpm
+2 m
17
6:02 /km
139 bpm
-1 m
18
4:57 /km
150 bpm
+22 m
19
4:43 /km
148 bpm
+11 m
20
5:46 /km
153 bpm
+40 m
21
4:52 /km
151 bpm
-29 m
22
4:53 /km
148 bpm
-6 m
Workout assessment
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