Distance
7.2
Time
40:03
Avg pace
5:35
Avg HR
134
Elevation
+217
Cadence
174
Needs attention
91% of running time
HR above pace zone
Pace zone
Recovery5:37/km
HR zone
Easy136 bpm
Above zone
27of 30 min
Easy 69%
Steady 31%
After the warm-up, pace was Recovery (5:37/km), where HR should be under 128 bpm. HR averaged 136 bpm — Easy; 91% of the time it was above the pace zone, mostly Easy and Steady. It was above the zone from the start — typical of residual fatigue, heat, stress or illness. If the effort felt normal, check the HR sensor.
Session load
32rTSS
33Impulse
30Suffer
Max HR148 bpm
Moving time40:03
HR cost
767 b/km · +5.9% ↑
Shoe
ASICS Novablast 5
303 km lifetime
Pace · HR · Elevation
over distance
Pace 5:35 /km
HR 134 avg
Elev +217 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
0
W
R
1.0 km
5:31
5:31 /km
122 bpm
+60 m
1
W
R
1.0 km
5:23
5:23 /km
130 bpm
+16 m
2
W
R
1.0 km
5:27
5:27 /km
134 bpm
+45 m
3
W
R
1.0 km
5:39
5:39 /km
137 bpm
+52 m
4
W
R
1.0 km
5:40
5:40 /km
135 bpm
+27 m
5
W
R
1.0 km
5:50
5:50 /km
141 bpm
+28 m
6
W
R
1.0 km
5:34
5:34 /km
135 bpm
+8 m
7
W
R
177 m
0:59
5:34 /km
135 bpm
+0 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
0.0 km
Marathon4:04 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:31 /km
122 bpm
+51 m
2
5:23 /km
130 bpm
+2 m
3
5:27 /km
134 bpm
-3 m
4
5:39 /km
137 bpm
+18 m
5
5:40 /km
135 bpm
+18 m
6
5:50 /km
141 bpm
+12 m
7
5:34 /km
135 bpm
-13 m
8
5:38 /km
135 bpm
-2 m
Workout assessment
compare this session with your previous 6 weeks
Assess