Distance
9.0
Time
46:41
Avg pace
5:11
Avg HR
134
Elevation
+158
Cadence
175
Needs attention
56% of running time
HR above pace zone
Pace zone
Easy5:07/km
HR zone
Easy136 bpm
Above zone
20of 36 min
Recovery 3%
Easy 48%
Steady 50%
After the warm-up, pace was Easy (5:07/km), where HR should be 128–138 bpm. HR averaged 136 bpm — Easy; 56% of the time it was above the pace zone, mostly Steady. Most of it came in the second half (17% → 95%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
44rTSS
39Impulse
37Suffer
Max HR144 bpm
Moving time46:41
HR cost
698 b/km · +1.4%
Shoe
ASICS Novablast 5
303 km lifetime
Pace · HR · Elevation
over distance
Pace 5:11 /km
HR 134 avg
Elev +158 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
0
W
R
1.0 km
5:31
5:31 /km
119 bpm
+22 m
1
W
R
1.0 km
5:11
5:11 /km
131 bpm
+19 m
2
W
R
1.0 km
5:06
5:06 /km
133 bpm
+13 m
3
W
R
1.0 km
5:08
5:08 /km
133 bpm
+54 m
4
W
R
1.0 km
5:06
5:06 /km
132 bpm
+35 m
5
W
R
1.0 km
5:08
5:08 /km
137 bpm
+3 m
6
W
R
1.0 km
5:08
5:08 /km
139 bpm
+12 m
7
W
R
1.0 km
5:10
5:10 /km
139 bpm
+10 m
8
W
R
1.0 km
5:10
5:10 /km
141 bpm
+15 m
9
W
R
13 m
0:03
3:58 /km
140 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
5:31 /km
119 bpm
0 m
2
5:11 /km
131 bpm
-8 m
3
5:06 /km
133 bpm
-16 m
4
5:08 /km
133 bpm
+15 m
5
5:06 /km
132 bpm
-34 m
6
5:08 /km
137 bpm
-7 m
7
5:09 /km
139 bpm
+5 m
8
5:11 /km
139 bpm
+1 m
9
5:11 /km
141 bpm
+8 m
10
5:17 /km
139 bpm
-1 m
Workout assessment
compare this session with your previous 6 weeks
Assess