Afternoon Run

12 Oct 2026 · 13:37
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1×2km tempo workout Show similar workouts
Пробежал один интервал. По 3:59. Очень тяжело. Прямо очень. Грустно стало. На второй уже не нашел в себе сил. Вместо запланированных 4×2km по 3:57 через 2 минуты.
Distance 8.4
Time 47:35
Avg pace 5:38
Avg HR 141
Elevation +158
Cadence 168
Needs attention
HR above pace zone
50% of work time
Pace zone Tempo3:59/km
HR zone LT2163 bpm
Above zone 1/2work laps
Tempo 50% CV 50%

Work intervals (2 laps, 8 min) averaged 3:59/km — Tempo pace, where HR should be 153–158 bpm. HR averaged 163 bpm — LT2. It climbed over the session (0% → 100% of work time above the zone).

8.4 km
Session load
46rTSS
49Impulse
58Suffer
Max HR170 bpm
Moving time47:35
HR cost 657 b/km · +4.1%
Shoe Nike Zoom Fly 6 161 km lifetime
Pace · HR · Elevation over distance
Pace 5:38 /km HR 141 avg Elev +158 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
0
W R
1.0 km
5:41
5:41 /km
127 bpm
+18 m
1
W R
1.0 km
5:18
5:18 /km
137 bpm
+14 m
2
W R
1.0 km
5:11
5:11 /km
139 bpm
+8 m
3
W R
1.0 km
5:12
5:12 /km
142 bpm
+64 m
4
W R
1.0 km
5:19
5:19 /km
140 bpm
+38 m
5
W R
253 m
1:29
5:51 /km
144 bpm
+4 m
6
W R
1.0 km
3:59
3:59 /km
158 bpm
+10 m
7
W R
1.0 km
3:59
3:59 /km
168 bpm
+9 m
8
W R
125 m
2:03
16:20 /km
144 bpm
+8 m
9
W R
70 m
0:16
3:47 /km
143 bpm
+0 m
10
W R
299 m
4:55
16:30 /km
125 bpm
+7 m
11
W R
702 m
4:14
6:02 /km
136 bpm
+6 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 2.0 km 7:58 2.0 km 3:59 /km 7:58 ±16 s/km 31 s/km 163 bpm 180 spm -19.3%
At race paces km in this run at target
5K3:35 /km
0.0 km
10K3:43 /km
0.1 km
HM3:54 /km
1.0 km
Marathon4:04 /km
0.8 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:41 /km
127 bpm
-1 m
2
5:17 /km
137 bpm
-12 m
3
5:12 /km
139 bpm
-16 m
4
5:12 /km
141 bpm
+23 m
5
5:18 /km
140 bpm
-46 m
6
4:29 /km
152 bpm
+2 m
7
3:58 /km
167 bpm
+3 m
8
9:52 /km
136 bpm
-1 m
9
5:55 /km
139 bpm
+1 m
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