Distance
7.2
Time
33:08
Avg pace
4:35
Avg HR
149
Elevation
+129
Cadence
175
Needs attention
77% of running time
HR above pace zone
Pace zone
Steady4:25/km
HR zone
Tempo153 bpm
Above zone
18of 23 min
Steady 3%
LT1 27%
Tempo 70%
After the warm-up, pace was Steady (4:25/km), where HR should be 138–148 bpm. HR averaged 153 bpm — Tempo; 77% of the time it was above the pace zone, mostly Tempo. Most of it came in the second half (58% → 97%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
40rTSS
41Impulse
57Suffer
Max HR159 bpm
Moving time33:08
HR cost
676 b/km · +3.3%
Shoe
ASICS Novablast 5
303 km lifetime
Pace · HR · Elevation
over distance
Pace 4:35 /km
HR 149 avg
Elev +129 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
0
W
R
1.0 km
5:29
5:29 /km
132 bpm
+14 m
1
W
R
1.0 km
4:41
4:41 /km
146 bpm
+15 m
2
W
R
1.0 km
4:21
4:21 /km
152 bpm
+5 m
3
W
R
1.0 km
4:20
4:20 /km
154 bpm
+57 m
4
W
R
1.0 km
4:24
4:24 /km
152 bpm
+32 m
5
W
R
1.0 km
4:28
4:28 /km
154 bpm
+7 m
6
W
R
1.0 km
4:25
4:25 /km
156 bpm
+13 m
7
W
R
219 m
1:01
4:39 /km
156 bpm
+3 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
0.1 km
Marathon4:04 /km
0.2 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:29 /km
132 bpm
+5 m
2
4:41 /km
146 bpm
-12 m
3
4:21 /km
152 bpm
-13 m
4
4:20 /km
154 bpm
+15 m
5
4:24 /km
152 bpm
-35 m
6
4:27 /km
154 bpm
-4 m
7
4:25 /km
156 bpm
+11 m
8
4:42 /km
156 bpm
-5 m
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