Distance
8.0
Time
54:24
Avg pace
6:48
Avg HR
132
Elevation
+15
Cadence
178
Needs attention
75% of running time
HR above pace zone
Pace zone
Recovery6:41/km
HR zone
Easy133 bpm
Above zone
29of 39 min
Recovery 2%
Easy 93%
Steady 4%
After the warm-up, pace was Recovery (6:41/km), where HR should be under 128 bpm. HR averaged 133 bpm — Easy; 75% 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
44rTSS
43Impulse
17Suffer
Max HR140 bpm
Moving time54:24
HR cost
894 b/km · -3.8%
Shoe
Nike Pegasus 35 Shield
925 km lifetime
Pace · HR · Elevation
over distance
Pace 6:48 /km
HR 132 avg
Elev +15 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
6:41
6:42 /km
126 bpm
+0 m
2
W
R
1.0 km
6:37
6:37 /km
132 bpm
+0 m
3
W
R
1.0 km
7:19
7:19 /km
132 bpm
+2 m
4
W
R
1.0 km
6:44
6:43 /km
132 bpm
+1 m
5
W
R
1.0 km
7:09
7:09 /km
134 bpm
+5 m
6
W
R
1.0 km
6:42
6:42 /km
133 bpm
+1 m
7
W
R
1.0 km
7:53
7:54 /km
135 bpm
+4 m
8
W
R
1000 m
6:37
6:37 /km
135 bpm
+1 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
6:42 /km
126 bpm
-3 m
2
6:38 /km
132 bpm
-4 m
3
7:21 /km
132 bpm
-2 m
4
6:45 /km
132 bpm
-5 m
5
7:09 /km
134 bpm
+4 m
6
6:42 /km
133 bpm
0 m
7
6:45 /km
134 bpm
+4 m
8
6:20 /km
134 bpm
0 m
9
6:25 /km
139 bpm
+0 m
Workout assessment
compare this session with your previous 6 weeks
Assess