Distance
7.0
Time
38:48
Avg pace
5:31
Avg HR
136
Elevation
+182
Cadence
174
Needs attention
85% of running time
HR above pace zone
Pace zone
Recovery5:27/km
HR zone
Steady139 bpm
Above zone
24of 28 min
Easy 35%
Steady 65%
After the warm-up, pace was Recovery (5:27/km), where HR should be under 128 bpm. HR averaged 139 bpm — Steady; 85% of the time it was above the pace zone, mostly Easy and Steady. Most of it came in the second half (70% → 100%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
32rTSS
35Impulse
36Suffer
Max HR146 bpm
Moving time38:48
HR cost
756 b/km · +6.4% ↑
Shoe
Adidas EVO SL
790 km lifetime
Pace · HR · Elevation
over distance
Pace 5:31 /km
HR 136 avg
Elev +182 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:44
5:44 /km
122 bpm
+36 m
2
W
R
1.0 km
5:30
5:30 /km
134 bpm
+36 m
3
W
R
1.0 km
5:23
5:23 /km
136 bpm
+12 m
4
W
R
1.0 km
5:33
5:33 /km
136 bpm
+77 m
5
W
R
1.0 km
5:23
5:23 /km
137 bpm
+47 m
6
W
R
1.0 km
5:33
5:33 /km
141 bpm
+8 m
7
W
R
1.0 km
5:28
5:28 /km
142 bpm
+15 m
8
W
R
38 m
0:11
4:52 /km
144 bpm
+0 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
0.0 km
Marathon4:04 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:44 /km
122 bpm
-1 m
2
5:30 /km
134 bpm
-13 m
3
5:24 /km
136 bpm
-11 m
4
5:34 /km
136 bpm
+35 m
5
5:25 /km
137 bpm
-59 m
6
5:33 /km
141 bpm
-2 m
7
5:29 /km
142 bpm
+6 m
8
5:28 /km
144 bpm
+2 m
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