Distance
12.2
Time
1:19:00
Avg pace
6:29
Avg HR
141
Elevation
+10
Cadence
179
Needs attention
59% of running time
HR above pace zone
Pace zone
Easy6:29/km
HR zone
Steady141 bpm
Above zone
40of 67 min
Easy 5%
Steady 92%
LT1 1%
Tempo 1%
After the warm-up, pace was Easy (6:29/km), where HR should be 128–138 bpm. HR averaged 141 bpm — Steady; 59% of the time it was above the pace zone, mostly 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
81rTSS
77Impulse
53Suffer
Max HR157 bpm
Moving time1:19:00
HR cost
911 b/km · +0.4%
Shoe
Nike PEGASUS 34
789 km lifetime
Pace · HR · Elevation
over distance
Pace 6:29 /km
HR 141 avg
Elev +10 m
Aerobic durability
high confidence
Good
Fade
-4.2%
Pa:Hr
-3.6%
Late 30m
—
Aerobic durability looked controlled: late pace/HR drift stayed within the useful range.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
6:17
6:17 /km
136 bpm
+0 m
2
W
R
1.0 km
6:35
6:35 /km
141 bpm
+0 m
3
W
R
1.0 km
7:06
7:06 /km
140 bpm
+0 m
4
W
R
1.0 km
6:46
6:47 /km
142 bpm
+0 m
5
W
R
1.0 km
6:26
6:26 /km
140 bpm
+2 m
6
W
R
1.0 km
6:26
6:26 /km
144 bpm
+1 m
7
W
R
1.0 km
6:31
6:31 /km
141 bpm
+0 m
8
W
R
1.0 km
6:01
6:01 /km
142 bpm
+0 m
9
W
R
1.0 km
6:11
6:10 /km
141 bpm
+2 m
10
W
R
1.0 km
6:21
6:22 /km
139 bpm
+0 m
11
W
R
1.0 km
6:25
6:25 /km
140 bpm
+2 m
12
W
R
1.0 km
6:36
6:35 /km
141 bpm
+1 m
13
W
R
201 m
1:13
6:04 /km
142 bpm
+1 m
At race paces
km in this run at target
5K4:43 /km
0.0 km
10K4:53 /km
0.0 km
HM5:08 /km
0.2 km
Marathon5:19 /km
0.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:16 /km
136 bpm
-2 m
2
6:35 /km
141 bpm
-2 m
3
7:06 /km
140 bpm
-1 m
4
6:47 /km
142 bpm
-2 m
5
6:28 /km
140 bpm
+1 m
6
6:26 /km
144 bpm
+1 m
7
6:32 /km
141 bpm
-1 m
8
6:02 /km
142 bpm
-1 m
9
6:12 /km
141 bpm
+2 m
10
6:22 /km
139 bpm
-1 m
11
6:26 /km
139 bpm
+4 m
12
6:37 /km
141 bpm
+0 m
13
6:05 /km
142 bpm
+1 m
Workout assessment
compare this session with your previous 6 weeks
Assess