По пути на работу, типа фартлека. 3+2+2 с двухминтуным отдыхом. Типа на светофорах. Хорошая тема.
Distance
9.1
Time
41:03
Avg pace
4:30
Avg HR
154
Elevation
+205
Cadence
173
Session load
57rTSS
59Impulse
89Suffer
Max HR168 bpm
Moving time41:03
HR cost
642 b/km · +2.8%
Shoe
Nike Zoom Fly 6
161 km lifetime
Pace · HR · Elevation
over distance
Pace 4:30 /km
HR 154 avg
Elev +205 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
0
W
R
1.0 km
5:36
5:36 /km
128 bpm
+45 m
1
W
R
474 m
2:39
5:36 /km
136 bpm
+16 m
2
W
R
1.0 km
3:53
3:53 /km
151 bpm
+10 m
3
W
R
1.0 km
3:57
3:57 /km
162 bpm
+11 m
4
W
R
841 m
3:11
3:47 /km
163 bpm
+101 m
5
W
R
346 m
1:56
5:36 /km
152 bpm
+3 m
6
W
R
1.0 km
3:56
3:56 /km
161 bpm
+12 m
7
W
R
1.0 km
3:58
3:58 /km
164 bpm
+7 m
8
W
R
183 m
2:12
11:59 /km
148 bpm
+7 m
9
W
R
1.0 km
3:54
3:54 /km
162 bpm
+14 m
10
W
R
1.0 km
3:59
3:59 /km
166 bpm
+5 m
11
W
R
282 m
1:53
6:42 /km
150 bpm
+9 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 | 3 | 6.8 km | 26:48 | 2.3 km | 3:55 /km | 8:56 | ±2 s/km | 4 s/km | 162 bpm | 178 spm | -1.7% |
| Rest | 2 | 0.5 km | 4:08 | 265 m | 8:48 /km | 2:04 +0:17 stopped | ±193 s/km | 386 s/km | 150 bpm | 145 spm | +121.0% |
At race paces
km in this run at target
5K3:35 /km
0.2 km
10K3:43 /km
1.2 km
HM3:54 /km
3.0 km
Marathon4:04 /km
1.7 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:36 /km
128 bpm
-5 m
2
4:43 /km
141 bpm
-9 m
3
3:55 /km
159 bpm
-13 m
4
3:53 /km
162 bpm
+35 m
5
4:25 /km
157 bpm
-55 m
6
3:55 /km
164 bpm
-5 m
7
5:25 /km
156 bpm
+5 m
8
3:58 /km
164 bpm
+2 m
9
4:36 /km
162 bpm
-2 m
10
5:08 /km
146 bpm
+2 m
Workout assessment
compare this session with your previous 6 weeks
Assess