Distance
21.7
Time
1:58:08
Avg pace
5:27
Avg HR
127
Elevation
+158
Cadence
171
Session load
107rTSS
84Impulse
51Suffer
Max HR155 bpm
Moving time1:58:08
HR cost
618 b/km · -4.1%
Shoe
Nike Zoom Fly 6
161 km lifetime
Pace · HR · Elevation
over distance
Pace 5:27 /km
HR 127 avg
Elev +158 m
Aerobic durability
high confidence
Good
Fade
-19.3%
Pa:Hr
-5.0%
Late 30m
4:33 /km
Aerobic durability looked controlled: late pace/HR drift stayed within the useful range.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
0
W
R
1.0 km
5:58
5:58 /km
119 bpm
+5 m
1
W
R
1.0 km
5:50
5:50 /km
123 bpm
+8 m
2
W
R
1.0 km
5:38
5:38 /km
125 bpm
+6 m
3
W
R
1.0 km
5:46
5:46 /km
127 bpm
+10 m
4
W
R
1.0 km
5:43
5:42 /km
124 bpm
+4 m
5
W
R
1.0 km
5:52
5:52 /km
122 bpm
+7 m
6
W
R
1.0 km
5:54
5:55 /km
124 bpm
+8 m
7
W
R
1.0 km
5:47
5:47 /km
122 bpm
+9 m
8
W
R
1.0 km
5:50
5:50 /km
119 bpm
+11 m
9
W
R
1.0 km
5:56
5:56 /km
121 bpm
+12 m
10
W
R
1.0 km
5:41
5:41 /km
120 bpm
+8 m
11
W
R
1.0 km
5:52
5:52 /km
118 bpm
+18 m
12
W
R
1.0 km
5:38
5:38 /km
122 bpm
+6 m
13
W
R
1.0 km
5:39
5:39 /km
121 bpm
+7 m
14
W
R
1.0 km
5:49
5:48 /km
121 bpm
+10 m
15
W
R
1.0 km
4:10
4:10 /km
139 bpm
+9 m
16
W
R
1.0 km
4:11
4:11 /km
146 bpm
+13 m
17
W
R
1.0 km
4:11
4:11 /km
150 bpm
+7 m
18
W
R
1.0 km
4:08
4:08 /km
151 bpm
+5 m
19
W
R
1.0 km
4:08
4:08 /km
152 bpm
+11 m
20
W
R
1.0 km
6:19
6:19 /km
132 bpm
+11 m
21
W
R
657 m
4:07
6:16 /km
125 bpm
+12 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 | 1 | 5.0 km | 20:48 | 5.0 km | 4:09 /km | 20:48 | ±1 s/km | 3 s/km | 148 bpm | 177 spm | -6.7% |
| Rest | 1 | 15.0 km | 1:26:53 | 15.0 km | 5:47 /km | 1:26:53 +1:16 stopped | ±6 s/km | 19 s/km | 122 bpm | 170 spm | +2.0% |
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
2.6 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:57 /km
119 bpm
-1 m
2
5:50 /km
123 bpm
-9 m
3
5:39 /km
125 bpm
-1 m
4
5:46 /km
127 bpm
+7 m
5
5:42 /km
124 bpm
-4 m
6
5:52 /km
122 bpm
-1 m
7
5:55 /km
124 bpm
+2 m
8
5:47 /km
122 bpm
-1 m
9
5:51 /km
119 bpm
-1 m
10
5:56 /km
121 bpm
+3 m
11
5:40 /km
120 bpm
-5 m
12
5:52 /km
118 bpm
+4 m
13
5:39 /km
122 bpm
+1 m
14
5:39 /km
121 bpm
-6 m
15
5:50 /km
121 bpm
+5 m
16
4:10 /km
139 bpm
-2 m
17
4:11 /km
146 bpm
-1 m
18
4:11 /km
150 bpm
+4 m
19
4:08 /km
151 bpm
-5 m
20
4:08 /km
152 bpm
+3 m
21
6:19 /km
133 bpm
+3 m
22
6:16 /km
125 bpm
+2 m
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