Distance
8.1
Time
1:00:08
Avg pace
7:27
Avg HR
130
Elevation
+7
Cadence
177
Needs attention
74% of running time
HR above pace zone
Pace zone
Recovery7:08/km
HR zone
Easy131 bpm
Above zone
27of 36 min
Recovery 21%
Easy 73%
Steady 6%
After the warm-up, pace was Recovery (7:08/km), where HR should be under 128 bpm. HR averaged 131 bpm — Easy; 74% of the time it was above the pace zone, mostly Easy. 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
43rTSS
45Impulse
19Suffer
Max HR146 bpm
Moving time1:00:08
HR cost
941 b/km · -5.7%
Shoe
Nike PEGASUS 34
789 km lifetime
Pace · HR · Elevation
over distance
Pace 7:27 /km
HR 130 avg
Elev +7 m
Aerobic durability
low confidence
Good
Fade
-7.7%
Pa:Hr
—
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
4.0 km
31:26
7:49 /km
129 bpm
+2 m
2
W
R
303 m
2:15
7:24 /km
126 bpm
+0 m
3
W
R
694 m
4:45
6:52 /km
128 bpm
+0 m
4
W
R
3.1 km
21:40
7:06 /km
133 bpm
+5 m
At race paces
km in this run at target
5K4:33 /km
0.0 km
10K4:43 /km
0.0 km
HM4:57 /km
0.0 km
Marathon5:08 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
7:37 /km
125 bpm
-1 m
2
7:45 /km
131 bpm
-2 m
3
7:58 /km
131 bpm
+1 m
4
7:58 /km
129 bpm
-2 m
5
7:04 /km
127 bpm
+0 m
6
7:07 /km
131 bpm
+0 m
7
7:07 /km
131 bpm
+4 m
8
7:04 /km
135 bpm
+1 m
9
7:09 /km
134 bpm
+0 m
Workout assessment
compare this session with your previous 6 weeks
Assess