Почувствовал, что могу и после работы добавить ещё одну тренировку на пано, но по 400. Хотел делать отдых 15 секунд, но это совсем был бы угар, так что примерно 23 секунды получилось. Тело две тренировки восприняло хорошо. Не заболел :) восстановился.
Distance
11.0
Time
54:06
Avg pace
4:54
Avg HR
146
Elevation
+98
Cadence
170
Session load
68rTSS
64Impulse
81Suffer
Max HR162 bpm
Moving time54:06
HR cost
606 b/km · -2.0%
Shoe
ASICS Novablast 5
303 km lifetime
Pace · HR · Elevation
over distance
Pace 4:54 /km
HR 146 avg
Elev +98 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
0
W
R
1.0 km
5:56
5:53 /km
117 bpm
+10 m
1
W
R
400 m
1:35
3:58 /km
137 bpm
+4 m
2
W
R
93 m
0:31
5:33 /km
144 bpm
+2 m
3
W
R
400 m
1:33
3:53 /km
144 bpm
+2 m
4
W
R
71 m
0:23
5:24 /km
149 bpm
+4 m
5
W
R
400 m
1:33
3:53 /km
151 bpm
+0 m
6
W
R
69 m
0:22
5:22 /km
152 bpm
+0 m
7
W
R
400 m
1:33
3:53 /km
152 bpm
+5 m
8
W
R
72 m
0:24
5:36 /km
153 bpm
+0 m
9
W
R
400 m
1:34
3:55 /km
154 bpm
+2 m
10
W
R
72 m
0:24
5:32 /km
155 bpm
+1 m
11
W
R
400 m
1:33
3:53 /km
154 bpm
+1 m
12
W
R
69 m
0:23
5:32 /km
156 bpm
+0 m
13
W
R
400 m
1:33
3:53 /km
156 bpm
+2 m
14
W
R
66 m
0:23
5:46 /km
156 bpm
+0 m
15
W
R
400 m
1:34
3:55 /km
157 bpm
+3 m
16
W
R
64 m
0:23
5:57 /km
157 bpm
+0 m
17
W
R
400 m
1:34
3:55 /km
156 bpm
+0 m
18
W
R
75 m
0:23
5:07 /km
158 bpm
+0 m
19
W
R
400 m
1:33
3:53 /km
157 bpm
+5 m
20
W
R
359 m
5:24
15:01 /km
129 bpm
+2 m
21
W
R
400 m
1:33
3:53 /km
142 bpm
+4 m
22
W
R
62 m
0:23
6:09 /km
153 bpm
+0 m
23
W
R
400 m
1:31
3:47 /km
153 bpm
+5 m
24
W
R
66 m
0:22
5:32 /km
155 bpm
+0 m
25
W
R
400 m
1:33
3:53 /km
156 bpm
+4 m
26
W
R
66 m
0:23
5:50 /km
158 bpm
+1 m
27
W
R
400 m
1:32
3:50 /km
159 bpm
+3 m
28
W
R
67 m
0:24
6:01 /km
160 bpm
+0 m
29
W
R
400 m
1:34
3:55 /km
158 bpm
+2 m
30
W
R
63 m
0:24
6:22 /km
160 bpm
+1 m
31
W
R
400 m
1:34
3:55 /km
160 bpm
+1 m
32
W
R
62 m
0:24
6:28 /km
159 bpm
+3 m
33
W
R
400 m
1:33
3:53 /km
160 bpm
+0 m
34
W
R
54 m
0:33
10:13 /km
158 bpm
+4 m
35
W
R
400 m
1:32
3:50 /km
157 bpm
+2 m
36
W
R
1.4 km
8:21
6:02 /km
140 bpm
+46 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 | 18 | 7.2 km | 27:57 | 400 m | 3:52 /km | 1:33 | ±2 s/km | 10 s/km | 154 bpm | 180 spm | -3.8% |
| Rest | 16 | 1.1 km | 6:29 | 68 m | 6:01 /km | 0:24 | ±69 s/km | 307 s/km | 155 bpm | 172 spm | +12.1% |
At race paces
km in this run at target
5K3:35 /km
0.0 km
10K3:43 /km
1.0 km
HM3:54 /km
3.5 km
Marathon4:04 /km
0.9 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:53 /km
117 bpm
-3 m
2
4:10 /km
142 bpm
+2 m
3
4:06 /km
152 bpm
-5 m
4
4:06 /km
154 bpm
-1 m
5
4:08 /km
157 bpm
-2 m
6
7:52 /km
141 bpm
-3 m
7
4:14 /km
147 bpm
-1 m
8
4:10 /km
158 bpm
+4 m
9
4:12 /km
159 bpm
-1 m
10
5:44 /km
149 bpm
+8 m
11
5:18 /km
140 bpm
+16 m
12
4:31 /km
144 bpm
-4 m
Workout assessment
compare this session with your previous 6 weeks
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