Distance
7.0
Time
34:25
Avg pace
4:53
Avg HR
145
Elevation
+182
Cadence
174
Needs attention
66% of running time
HR above pace zone
Pace zone
Steady4:49/km
HR zone
Steady148 bpm
Above zone
16of 24 min
Easy 3%
Steady 45%
LT1 46%
Tempo 6%
After the warm-up, pace was Steady (4:49/km), where HR should be 138–148 bpm. HR averaged 148 bpm — Steady; 66% of the time it was above the pace zone, mostly Steady and LT1. Most of it came in the second half (33% → 98%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
36rTSS
40Impulse
53Suffer
Max HR153 bpm
Moving time34:25
HR cost
714 b/km · +6.3% ↑
Shoe
ASICS Novablast 5
303 km lifetime
Pace · HR · Elevation
over distance
Pace 4:53 /km
HR 145 avg
Elev +182 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
0
W
R
1.0 km
5:13
5:13 /km
133 bpm
+44 m
1
W
R
1.0 km
4:53
4:53 /km
146 bpm
+22 m
2
W
R
1.0 km
4:48
4:48 /km
143 bpm
+22 m
3
W
R
1.0 km
4:51
4:51 /km
145 bpm
+75 m
4
W
R
1.0 km
4:42
4:42 /km
148 bpm
+47 m
5
W
R
1.0 km
4:54
4:54 /km
151 bpm
+11 m
6
W
R
1.0 km
4:53
4:53 /km
152 bpm
+8 m
7
W
R
43 m
0:11
4:18 /km
153 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
0.1 km
Marathon4:04 /km
0.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:13 /km
133 bpm
+7 m
2
4:53 /km
146 bpm
-15 m
3
4:48 /km
143 bpm
-13 m
4
4:50 /km
144 bpm
+19 m
5
4:42 /km
148 bpm
-42 m
6
4:54 /km
151 bpm
+0 m
7
4:52 /km
152 bpm
+5 m
8
4:39 /km
152 bpm
+1 m
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