15*(0.8@6:00/0.2@4:50)

18 Dec 2019 · 19:50
← →
15×200m hm-pace long threshold workout
Distance 16.6
Time 1:36:06
Avg pace 5:47
Avg HR 133
Elevation +41
Cadence 179
16.6 km
Session load
112rTSS
77Impulse
37Suffer
Max HR149 bpm
Moving time1:36:06
Shoe Nike Pegasus 35 Shield 925 km lifetime
Pace · HR · Elevation over distance
Pace 5:47 /km HR 133 avg Elev +41 m
Aerobic durability
Good
high confidence
Fade -5.5%
Pa:Hr +0.4%
Late 30m 5:38 /km

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
6:28
6:28 /km
125 bpm
+1 m
2
W R
233 m
1:26
6:09 /km
129 bpm
+0 m
3
W R
800 m
4:46
5:57 /km
130 bpm
+1 m
4
W R
200 m
0:57
4:45 /km
136 bpm
+0 m
5
W R
800 m
4:48
6:00 /km
131 bpm
+2 m
6
W R
200 m
0:58
4:50 /km
136 bpm
+0 m
7
W R
800 m
4:47
5:58 /km
132 bpm
+4 m
8
W R
200 m
0:58
4:50 /km
137 bpm
+0 m
9
W R
800 m
4:47
5:58 /km
131 bpm
+0 m
10
W R
200 m
0:57
4:45 /km
136 bpm
+0 m
11
W R
800 m
4:46
5:57 /km
132 bpm
+2 m
12
W R
200 m
0:58
4:50 /km
137 bpm
+0 m
13
W R
800 m
4:46
5:57 /km
132 bpm
+1 m
14
W R
200 m
0:56
4:40 /km
135 bpm
+1 m
15
W R
800 m
4:46
5:57 /km
132 bpm
+5 m
16
W R
200 m
0:58
4:50 /km
137 bpm
+0 m
17
W R
800 m
4:47
5:58 /km
132 bpm
+3 m
18
W R
200 m
0:56
4:40 /km
138 bpm
+0 m
19
W R
800 m
4:47
5:58 /km
132 bpm
+1 m
20
W R
200 m
0:58
4:50 /km
137 bpm
+0 m
21
W R
800 m
4:48
6:00 /km
133 bpm
+4 m
22
W R
200 m
0:58
4:50 /km
137 bpm
+0 m
23
W R
800 m
4:48
6:00 /km
132 bpm
+1 m
24
W R
200 m
0:58
4:50 /km
137 bpm
+1 m
25
W R
800 m
4:47
5:58 /km
134 bpm
+1 m
26
W R
200 m
0:57
4:45 /km
137 bpm
+1 m
27
W R
800 m
4:46
5:57 /km
135 bpm
+2 m
28
W R
200 m
0:57
4:45 /km
140 bpm
+1 m
29
W R
800 m
4:43
5:53 /km
136 bpm
+2 m
30
W R
200 m
0:56
4:40 /km
141 bpm
+1 m
31
W R
800 m
4:31
5:39 /km
138 bpm
+3 m
32
W R
200 m
0:57
4:45 /km
146 bpm
+0 m
33
W R
404 m
2:16
5:37 /km
142 bpm
+0 m
At race paces km in this run at target
5K4:25 /km
0.1 km
10K4:35 /km
0.2 km
HM4:48 /km
1.5 km
Marathon5:00 /km
1.2 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:28 /km
125 bpm
-1 m
2
5:58 /km
129 bpm
+0 m
3
5:46 /km
132 bpm
-1 m
4
5:46 /km
133 bpm
+5 m
5
5:47 /km
132 bpm
-4 m
6
5:44 /km
132 bpm
+3 m
7
5:46 /km
133 bpm
-2 m
8
5:42 /km
133 bpm
+0 m
9
5:46 /km
133 bpm
+3 m
10
5:42 /km
133 bpm
-4 m
11
5:46 /km
133 bpm
+4 m
12
5:48 /km
133 bpm
+0 m
13
5:45 /km
134 bpm
-3 m
14
5:45 /km
135 bpm
+2 m
15
5:41 /km
137 bpm
0 m
16
5:29 /km
138 bpm
+1 m
17
5:22 /km
143 bpm
-1 m
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