2+8*(1<4:45>/0.4)+2

4 Dec 2019 · 14:02
← →
8×1km long threshold workout
Distance 17.2
Time 1:35:51
Avg pace 5:33
Avg HR 141
Elevation +28
Cadence 183
New 90 min best +19.8% New 1 hour best +2.7%
17.2 km
Session load
128rTSS
97Impulse
89Suffer
Max HR155 bpm
Moving time1:35:51
Shoe Nike Pegasus 35 Shield 925 km lifetime
Pace · HR · Elevation over distance
Pace 5:33 /km HR 141 avg Elev +28 m
Aerobic durability
Fade likely
high confidence
Fade +6.2%
Pa:Hr +2.9%
Late 30m 5:48 /km

The run shows meaningful late fade. Start easier, fuel earlier, or keep the next long run controlled.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
1.0 km
6:12
6:12 /km
125 bpm
+1 m
2
W R
1.0 km
6:13
6:13 /km
133 bpm
+0 m
3
W R
30 m
0:11
6:12 /km
135 bpm
+0 m
4
W R
1.0 km
4:39
4:39 /km
148 bpm
+0 m
5
W R
400 m
2:26
6:05 /km
144 bpm
+0 m
6
W R
1.0 km
4:40
4:40 /km
150 bpm
+1 m
7
W R
400 m
2:35
6:28 /km
144 bpm
+3 m
8
W R
1.0 km
4:46
4:46 /km
150 bpm
+2 m
9
W R
400 m
2:36
6:31 /km
142 bpm
+1 m
10
W R
1.0 km
4:43
4:43 /km
150 bpm
+1 m
11
W R
400 m
2:42
6:45 /km
141 bpm
+2 m
12
W R
1.0 km
4:46
4:46 /km
150 bpm
+0 m
13
W R
400 m
3:00
7:30 /km
138 bpm
+0 m
14
W R
1.0 km
4:44
4:44 /km
148 bpm
+3 m
15
W R
400 m
2:36
6:31 /km
139 bpm
+0 m
16
W R
1.0 km
4:43
4:43 /km
149 bpm
+0 m
17
W R
400 m
2:34
6:25 /km
140 bpm
+0 m
18
W R
1.0 km
4:42
4:42 /km
148 bpm
+1 m
19
W R
400 m
2:31
6:17 /km
140 bpm
+1 m
20
W R
1.0 km
6:11
6:10 /km
136 bpm
+3 m
21
W R
1.0 km
6:10
6:10 /km
136 bpm
+2 m
22
W R
1.0 km
6:03
6:04 /km
136 bpm
+4 m
23
W R
1.0 km
5:53
5:53 /km
138 bpm
+1 m
At race paces km in this run at target
5K4:25 /km
0.4 km
10K4:35 /km
2.6 km
HM4:48 /km
3.6 km
Marathon5:00 /km
0.8 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:12 /km
125 bpm
+0 m
2
6:13 /km
133 bpm
-2 m
3
4:41 /km
147 bpm
+1 m
4
5:11 /km
147 bpm
0 m
5
5:28 /km
146 bpm
+3 m
6
5:09 /km
149 bpm
+2 m
7
5:08 /km
146 bpm
+2 m
8
5:29 /km
145 bpm
+3 m
9
5:53 /km
145 bpm
-2 m
10
4:47 /km
147 bpm
+2 m
11
5:28 /km
143 bpm
-1 m
12
5:24 /km
145 bpm
-2 m
13
5:00 /km
148 bpm
-2 m
14
6:09 /km
136 bpm
+2 m
15
6:13 /km
136 bpm
+3 m
16
6:06 /km
136 bpm
+5 m
17
5:58 /km
138 bpm
+2 m
18
5:46 /km
139 bpm
-1 m
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