Это наше соревнование. Не было никаких сил бежать никак быстро. Не знаю, почему :) Запланировал сделать в качестве тренировки. Первые 11 км работал. Предположительно на пано. Потом отдохнул минутку пешком и добежал ещё десятку темповиком. Не убиваясь, но и не отдыхая, сохраняя должный уровень сложности и напряжения.
Distance
21.1
Time
1:29:25
Avg pace
4:15
Avg HR
163
Elevation
+154
Cadence
179
Needs attention
91% of work time
HR above pace zone
Pace zone
Tempo4:03/km
HR zone
CV165 bpm
Above zone
10/11work laps
Tempo 9%
LT2 9%
CV 82%
Work intervals (11 laps, 44 min) averaged 4:03/km — Tempo pace, where HR should be 153–158 bpm. HR averaged 165 bpm — CV. It was above the zone from the first reps: either residual fatigue, or today this pace was a harder effort than the zone table assumes.
Session load
127rTSS
152Impulse
288Suffer
Max HR170 bpm
Moving time1:29:25
HR cost
670 b/km · +5.4% ↑
Shoe
ASICS Metaspeed Sky+
147 km lifetime
Pace · HR · Elevation
over distance
Pace 4:15 /km
HR 163 avg
Elev +154 m
Aerobic durability
high confidence
Fade likely
Fade
+10.1%
Pa:Hr
+6.5%
Late 30m
—
The run shows meaningful late fade. Start easier, fuel earlier, or keep the next long run controlled.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
0
W
R
1.0 km
3:59
3:59 /km
157 bpm
+14 m
1
W
R
1.0 km
4:00
4:00 /km
165 bpm
+6 m
2
W
R
1.0 km
3:59
3:59 /km
166 bpm
+13 m
3
W
R
1.0 km
4:00
4:00 /km
168 bpm
+9 m
4
W
R
1.0 km
3:59
3:59 /km
168 bpm
+11 m
5
W
R
1.0 km
4:01
4:01 /km
168 bpm
+10 m
6
W
R
1.0 km
4:03
4:03 /km
167 bpm
+9 m
7
W
R
1.0 km
4:07
4:07 /km
166 bpm
+7 m
8
W
R
1.0 km
4:01
4:01 /km
165 bpm
+7 m
9
W
R
1.0 km
4:06
4:06 /km
165 bpm
+5 m
10
W
R
1.0 km
4:13
4:13 /km
165 bpm
+10 m
11
W
R
1.0 km
5:08
5:08 /km
155 bpm
+8 m
12
W
R
1.0 km
4:23
4:23 /km
161 bpm
+9 m
13
W
R
1.0 km
4:24
4:24 /km
161 bpm
+13 m
14
W
R
1.0 km
4:24
4:24 /km
160 bpm
+4 m
15
W
R
1.0 km
4:27
4:27 /km
159 bpm
+11 m
16
W
R
1.0 km
4:26
4:26 /km
160 bpm
+5 m
17
W
R
1.0 km
4:25
4:25 /km
160 bpm
+13 m
18
W
R
1.0 km
4:21
4:21 /km
162 bpm
+7 m
19
W
R
1.0 km
4:26
4:26 /km
162 bpm
+10 m
20
W
R
1.0 km
4:22
4:22 /km
162 bpm
+10 m
21
W
R
54 m
0:14
4:19 /km
162 bpm
+0 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 | 11.0 km | 44:28 | 11.0 km | 4:02 /km | 44:28 | ±4 s/km | 14 s/km | 165 bpm | 181 spm | +2.1% |
| Rest | 1 | 9.1 km | 39:52 | 9.1 km | 4:24 /km | 39:52 | ±2 s/km | 6 s/km | 161 bpm | 178 spm | -1.2% |
At race paces
km in this run at target
5K3:35 /km
0.0 km
10K3:43 /km
0.1 km
HM3:54 /km
3.9 km
Marathon4:04 /km
6.2 km
Splits per km
km
Pace
HR
↑↓
Zone
1
3:58 /km
157 bpm
+5 m
2
4:00 /km
165 bpm
-7 m
3
3:59 /km
165 bpm
+3 m
4
4:00 /km
168 bpm
-1 m
5
3:59 /km
168 bpm
-3 m
6
4:00 /km
168 bpm
+3 m
7
4:03 /km
167 bpm
-1 m
8
4:07 /km
166 bpm
+2 m
9
4:01 /km
165 bpm
-4 m
10
4:06 /km
165 bpm
-1 m
11
4:13 /km
165 bpm
+1 m
12
5:09 /km
155 bpm
+1 m
13
4:23 /km
161 bpm
-4 m
14
4:25 /km
161 bpm
+4 m
15
4:24 /km
160 bpm
-1 m
16
4:27 /km
159 bpm
+3 m
17
4:26 /km
160 bpm
+2 m
18
4:25 /km
160 bpm
-5 m
19
4:20 /km
162 bpm
+4 m
20
4:26 /km
161 bpm
+3 m
21
4:22 /km
162 bpm
+3 m
22
4:25 /km
162 bpm
-1 m
Workout assessment
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