Distance
6.3
Time
45:18
Avg pace
7:09
Avg HR
130
Elevation
+9
Cadence
178
Needs attention
67% of running time
HR above pace zone
Pace zone
Recovery6:49/km
HR zone
Easy129 bpm
Above zone
19of 28 min
Recovery 15%
Easy 85%
After the warm-up, pace was Recovery (6:49/km), where HR should be under 128 bpm. HR averaged 129 bpm — Easy; 67% 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
34rTSS
33Impulse
12Suffer
Max HR136 bpm
Moving time45:18
HR cost
883 b/km · -6.5%
Shoe
Nike Pegasus 35 Shield
925 km lifetime
Pace · HR · Elevation
over distance
Pace 7:09 /km
HR 130 avg
Elev +9 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
7:48
7:47 /km
130 bpm
+1 m
2
W
R
1.0 km
7:31
7:30 /km
131 bpm
+1 m
3
W
R
1.0 km
7:04
7:04 /km
129 bpm
+3 m
4
W
R
1.0 km
7:06
7:06 /km
129 bpm
+2 m
5
W
R
1.0 km
6:55
6:55 /km
129 bpm
+1 m
6
W
R
1.0 km
7:03
7:04 /km
129 bpm
+0 m
7
W
R
340 m
2:05
6:08 /km
133 bpm
+0 m
At race paces
km in this run at target
5K4:25 /km
0.0 km
10K4:35 /km
0.0 km
HM4:48 /km
0.0 km
Marathon5:00 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
7:43 /km
130 bpm
0 m
2
7:21 /km
131 bpm
+1 m
3
7:04 /km
129 bpm
+1 m
4
7:06 /km
129 bpm
-4 m
5
6:57 /km
129 bpm
-2 m
6
7:00 /km
129 bpm
0 m
7
6:10 /km
133 bpm
-1 m
Workout assessment
compare this session with your previous 6 weeks
Assess