Distance
19.0
Time
1:30:03
Avg pace
4:44
Avg HR
149
Elevation
+270
Cadence
174
Needs attention
52% of work time
HR above pace zone
Pace zone
Steady4:31/km
HR zone
LT1149 bpm
Above zone
7/13work laps
Recovery 9%
Steady 24%
LT1 30%
Tempo 29%
LT2 7%
Work intervals (13 laps, 59 min) averaged 4:31/km — Steady pace, where HR should be 138–148 bpm. HR averaged 149 bpm — LT1. It climbed over the session (32% → 73% of work time above the zone).
Session load
105rTSS
111Impulse
157Suffer
Max HR164 bpm
Moving time1:30:03
HR cost
677 b/km · +2.7%
Shoe
ASICS Novablast 5
303 km lifetime
Pace · HR · Elevation
over distance
Pace 4:44 /km
HR 149 avg
Elev +270 m
Aerobic durability
high confidence
Pre-uphill
Fade
-3.8%
Pa:Hr
+1.3%
Late 30m
—
This read uses the clean segment before the uphill finish (excluded 5.0 km, +37 m). The climb home is excluded from the pacing verdict.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
0
W
R
1.0 km
5:27
5:27 /km
127 bpm
+21 m
1
W
R
1.0 km
4:54
4:54 /km
142 bpm
+10 m
2
W
R
1.0 km
4:45
4:45 /km
143 bpm
+3 m
3
W
R
1.0 km
4:45
4:45 /km
142 bpm
+17 m
4
W
R
1.0 km
4:39
4:39 /km
150 bpm
+15 m
5
W
R
1.0 km
4:31
4:31 /km
152 bpm
+22 m
6
W
R
1.0 km
4:29
4:29 /km
152 bpm
+21 m
7
W
R
1.0 km
4:25
4:25 /km
155 bpm
+37 m
8
W
R
1.0 km
4:21
4:21 /km
155 bpm
+13 m
9
W
R
1.0 km
4:15
4:15 /km
158 bpm
+6 m
10
W
R
1.0 km
4:10
4:10 /km
160 bpm
+4 m
11
W
R
514 m
3:02
5:55 /km
126 bpm
+7 m
12
W
R
1.0 km
4:05
4:05 /km
149 bpm
+7 m
13
W
R
1.0 km
4:01
4:01 /km
160 bpm
+6 m
14
W
R
534 m
4:01
7:30 /km
140 bpm
+9 m
15
W
R
1.0 km
4:51
4:51 /km
150 bpm
+67 m
16
W
R
1.0 km
4:59
4:59 /km
154 bpm
+20 m
17
W
R
1.0 km
4:54
4:54 /km
154 bpm
+20 m
18
W
R
1.0 km
4:51
4:51 /km
154 bpm
+11 m
19
W
R
957 m
4:39
4:52 /km
153 bpm
+4 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 | 2 | 13.0 km | 58:47 | 6.5 km | 4:19 /km | 29:23 | ±17 s/km | 33 s/km | 151 bpm | 176 spm | -15.7% |
| Rest | 1 | 0.5 km | 3:02 | 514 m | 5:54 /km | 3:02 +12:10 stopped | — | — | 126 bpm | 172 spm | — |
At race paces
km in this run at target
5K3:35 /km
0.0 km
10K3:43 /km
0.0 km
HM3:54 /km
0.3 km
Marathon4:04 /km
2.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:26 /km
127 bpm
+11 m
2
4:54 /km
142 bpm
+0 m
3
4:45 /km
143 bpm
-14 m
4
4:45 /km
142 bpm
-16 m
5
4:39 /km
150 bpm
+6 m
6
4:31 /km
152 bpm
-4 m
7
4:30 /km
152 bpm
-3 m
8
4:25 /km
155 bpm
+6 m
9
4:20 /km
155 bpm
-16 m
10
4:15 /km
157 bpm
+1 m
11
4:10 /km
160 bpm
+0 m
12
5:00 /km
134 bpm
+0 m
13
4:03 /km
155 bpm
-1 m
14
5:51 /km
148 bpm
+4 m
15
4:51 /km
149 bpm
+16 m
16
4:59 /km
154 bpm
+19 m
17
4:53 /km
154 bpm
+6 m
18
4:52 /km
154 bpm
-1 m
19
4:52 /km
153 bpm
-4 m
20
4:16 /km
152 bpm
0 m
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