Distance
22.0
Time
2:10:35
Avg pace
5:56
Avg HR
131
Elevation
+314
Cadence
167
Needs attention
77% of running time
HR above pace zone
Pace zone
Recovery5:38/km
HR zone
Easy133 bpm
Above zone
80of 105 min
Recovery 19%
Easy 61%
Steady 20%
After the warm-up, pace was Recovery (5:38/km), where HR should be under 128 bpm. HR averaged 133 bpm — Easy; 77% of the time it was above the pace zone, mostly Easy and Steady. Most of it came in the second half (65% → 88%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
97rTSS
102Impulse
79Suffer
Max HR145 bpm
Moving time2:10:35
HR cost
748 b/km · +3.3%
Shoe
ASICS Novablast 5
303 km lifetime
Pace · HR · Elevation
over distance
Pace 5:56 /km
HR 131 avg
Elev +314 m
Aerobic durability
high confidence
Pre-uphill
Fade
-2.9%
Pa:Hr
+1.0%
Late 30m
7:43 /km
This read uses the clean segment before the uphill finish (excluded 5.0 km, +48 m). The climb home is excluded from the pacing verdict.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
0
W
R
1.0 km
5:58
5:58 /km
119 bpm
+25 m
1
W
R
1.0 km
6:05
6:05 /km
133 bpm
+32 m
2
W
R
1.0 km
5:34
5:34 /km
127 bpm
+37 m
3
W
R
1.0 km
5:34
5:34 /km
128 bpm
+21 m
4
W
R
1.0 km
5:33
5:33 /km
131 bpm
+24 m
5
W
R
1.0 km
5:35
5:34 /km
133 bpm
+7 m
6
W
R
1.0 km
5:36
5:36 /km
135 bpm
+32 m
7
W
R
1.0 km
5:35
5:34 /km
134 bpm
+5 m
8
W
R
1.0 km
5:50
5:50 /km
121 bpm
+16 m
9
W
R
1.0 km
5:43
5:42 /km
127 bpm
+6 m
10
W
R
1.0 km
5:43
5:42 /km
129 bpm
+9 m
11
W
R
1.0 km
5:39
5:39 /km
133 bpm
+3 m
12
W
R
1.0 km
5:39
5:39 /km
136 bpm
+7 m
13
W
R
1.0 km
5:28
5:28 /km
126 bpm
+13 m
14
W
R
1.0 km
5:32
5:32 /km
134 bpm
+2 m
15
W
R
1.0 km
5:43
5:42 /km
137 bpm
+12 m
16
W
R
1.0 km
5:33
5:33 /km
139 bpm
+17 m
17
W
R
1.0 km
5:55
5:55 /km
142 bpm
+25 m
18
W
R
1.0 km
6:33
6:34 /km
138 bpm
+17 m
19
W
R
1.0 km
6:18
6:17 /km
138 bpm
+69 m
20
W
R
1.0 km
9:27
9:28 /km
122 bpm
+21 m
21
W
R
1.0 km
5:55
5:55 /km
135 bpm
+21 m
22
W
R
22 m
0:08
6:04 /km
136 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
5:57 /km
119 bpm
+8 m
2
6:05 /km
133 bpm
+25 m
3
5:34 /km
127 bpm
-30 m
4
5:34 /km
128 bpm
-24 m
5
5:33 /km
131 bpm
-19 m
6
5:34 /km
133 bpm
-8 m
7
5:37 /km
135 bpm
+10 m
8
5:36 /km
134 bpm
-1 m
9
5:50 /km
121 bpm
0 m
10
5:44 /km
127 bpm
0 m
11
5:42 /km
129 bpm
+1 m
12
5:39 /km
133 bpm
+0 m
13
5:39 /km
136 bpm
-3 m
14
5:27 /km
126 bpm
+3 m
15
5:31 /km
133 bpm
-4 m
16
5:44 /km
137 bpm
-5 m
17
5:33 /km
139 bpm
+8 m
18
5:56 /km
142 bpm
+23 m
19
6:34 /km
138 bpm
+3 m
20
6:19 /km
138 bpm
+30 m
21
9:28 /km
122 bpm
-9 m
22
5:55 /km
135 bpm
+1 m
23
6:16 /km
137 bpm
-1 m
Workout assessment
compare this session with your previous 6 weeks
Assess