☀️ Afternoon Run

24 Sep 2026 · 15:10
← →
10k-pace 6×1.2km CV workout Show similar workouts
Distance 11.4
Time 57:04
Avg pace 5:01
Avg HR 146
Elevation +128
Cadence 169
11.4 km
Session load
74rTSS
67Impulse
85Suffer
Max HR164 bpm
Moving time57:04
HR cost 609 b/km · -0.3%
Shoe ASICS Novablast 5 303 km lifetime
Pace · HR · Elevation over distance
Pace 5:01 /km HR 146 avg Elev +128 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
0
W R
1.0 km
6:03
6:04 /km
119 bpm
+9 m
1
W R
148 m
0:51
5:46 /km
126 bpm
+3 m
2
W R
1.0 km
3:53
3:53 /km
148 bpm
+10 m
3
W R
200 m
0:43
3:35 /km
159 bpm
+3 m
4
W R
164 m
1:29
9:03 /km
143 bpm
+3 m
5
W R
1.0 km
3:50
3:50 /km
155 bpm
+12 m
6
W R
200 m
0:43
3:35 /km
161 bpm
+2 m
7
W R
222 m
1:38
7:22 /km
147 bpm
+4 m
8
W R
1.0 km
3:48
3:48 /km
158 bpm
+6 m
9
W R
200 m
0:43
3:35 /km
163 bpm
+0 m
10
W R
204 m
2:01
9:55 /km
144 bpm
+2 m
11
W R
1.0 km
3:48
3:48 /km
156 bpm
+4 m
12
W R
200 m
0:43
3:35 /km
163 bpm
+2 m
13
W R
176 m
1:43
9:45 /km
147 bpm
+5 m
14
W R
1.0 km
3:49
3:49 /km
158 bpm
+13 m
15
W R
200 m
0:43
3:35 /km
163 bpm
+0 m
16
W R
134 m
1:56
14:30 /km
143 bpm
+7 m
17
W R
1.0 km
3:49
3:49 /km
157 bpm
+9 m
18
W R
200 m
0:43
3:35 /km
163 bpm
+2 m
19
W R
222 m
3:44
16:50 /km
130 bpm
+8 m
20
W R
1.0 km
5:22
5:22 /km
142 bpm
+32 m
21
W R
911 m
5:03
5:32 /km
135 bpm
+28 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 6 6.0 km 22:57 1.0 km 3:49 /km 3:49 ±2 s/km 5 s/km 155 bpm 181 spm -3.2%
Rest 6 1.2 km 4:18 200 m 3:35 /km 0:43 ±0 s/km 0 s/km 162 bpm 183 spm -1.1%
At race paces km in this run at target
5K3:35 /km
0.8 km
10K3:43 /km
2.8 km
HM3:54 /km
2.9 km
Marathon4:04 /km
0.3 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:02 /km
119 bpm
-8 m
2
4:08 /km
143 bpm
+1 m
3
4:39 /km
150 bpm
-4 m
4
4:35 /km
154 bpm
+1 m
5
3:48 /km
159 bpm
-1 m
6
5:00 /km
151 bpm
+2 m
7
4:50 /km
154 bpm
+0 m
8
4:50 /km
159 bpm
+1 m
9
4:11 /km
154 bpm
+3 m
10
7:28 /km
138 bpm
+14 m
11
5:12 /km
146 bpm
-1 m
12
6:15 /km
122 bpm
+11 m
Workout assessment compare this session with your previous 6 weeks
Assess