Distance
30.0
Time
2:49:03
Avg pace
5:38
Avg HR
142
Elevation
+27
Cadence
182
Session load
203rTSS
172Impulse
165Suffer
Max HR160 bpm
Moving time2:49:03
Shoe
Nike Pegasus 35 Shield
925 km lifetime
Pace · HR · Elevation
over distance
Pace 5:38 /km
HR 142 avg
Elev +27 m
Aerobic durability
high confidence
Good
Fade
-2.1%
Pa:Hr
+3.0%
Late 30m
5:23 /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
3.4 km
19:39
5:48 /km
133 bpm
+2 m
2
W
R
1.0 km
5:33
5:33 /km
139 bpm
+1 m
3
W
R
1.0 km
5:38
5:38 /km
138 bpm
+0 m
4
W
R
1.0 km
5:35
5:34 /km
138 bpm
+0 m
5
W
R
1.0 km
5:42
5:42 /km
139 bpm
+2 m
6
W
R
1.0 km
5:34
5:34 /km
141 bpm
+1 m
7
W
R
1.0 km
5:40
5:40 /km
140 bpm
+0 m
8
W
R
1.0 km
5:33
5:33 /km
139 bpm
+1 m
9
W
R
1.0 km
5:51
5:51 /km
136 bpm
+1 m
10
W
R
1.0 km
5:50
5:50 /km
137 bpm
+0 m
11
W
R
1.0 km
5:42
5:42 /km
138 bpm
+1 m
12
W
R
1.0 km
5:49
5:48 /km
141 bpm
+0 m
13
W
R
1.0 km
5:25
5:25 /km
141 bpm
+0 m
14
W
R
1.0 km
5:34
5:34 /km
143 bpm
+2 m
15
W
R
1.0 km
5:26
5:26 /km
143 bpm
+0 m
16
W
R
1.0 km
5:38
5:38 /km
142 bpm
+1 m
17
W
R
1.0 km
5:35
5:34 /km
141 bpm
+0 m
18
W
R
1.0 km
5:35
5:34 /km
143 bpm
+0 m
19
W
R
1.0 km
5:44
5:44 /km
143 bpm
+0 m
20
W
R
1.0 km
5:43
5:42 /km
143 bpm
+0 m
21
W
R
1.0 km
5:48
5:48 /km
144 bpm
+2 m
22
W
R
1.0 km
5:48
5:48 /km
144 bpm
+0 m
23
W
R
1.0 km
5:55
5:55 /km
144 bpm
+3 m
24
W
R
616 m
3:30
5:41 /km
144 bpm
+1 m
25
W
R
1.0 km
5:35
5:34 /km
148 bpm
+1 m
26
W
R
1.0 km
5:21
5:21 /km
153 bpm
+0 m
27
W
R
1.0 km
5:05
5:05 /km
157 bpm
+6 m
28
W
R
1.0 km
4:56
4:56 /km
159 bpm
+1 m
29
W
R
37 m
0:05
2:17 /km
158 bpm
+0 m
At race paces
km in this run at target
5K4:25 /km
0.1 km
10K4:35 /km
0.1 km
HM4:48 /km
0.8 km
Marathon5:00 /km
1.7 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:01 /km
123 bpm
-1 m
2
5:47 /km
135 bpm
-1 m
3
5:38 /km
139 bpm
-3 m
4
5:37 /km
139 bpm
-1 m
5
5:37 /km
139 bpm
+1 m
6
5:41 /km
138 bpm
-2 m
7
5:39 /km
139 bpm
+0 m
8
5:32 /km
140 bpm
+0 m
9
5:42 /km
140 bpm
-1 m
10
5:34 /km
141 bpm
+2 m
11
5:46 /km
136 bpm
-6 m
12
5:51 /km
136 bpm
+2 m
13
5:37 /km
137 bpm
-4 m
14
5:46 /km
140 bpm
+1 m
15
5:53 /km
141 bpm
+0 m
16
5:23 /km
141 bpm
+0 m
17
5:29 /km
143 bpm
-1 m
18
5:31 /km
143 bpm
-2 m
19
5:40 /km
141 bpm
0 m
20
5:34 /km
143 bpm
-2 m
21
5:42 /km
143 bpm
-3 m
22
5:40 /km
143 bpm
-3 m
23
5:48 /km
145 bpm
+2 m
24
5:48 /km
144 bpm
0 m
25
5:50 /km
145 bpm
+0 m
26
5:52 /km
144 bpm
-2 m
27
5:36 /km
148 bpm
+1 m
28
5:22 /km
153 bpm
-1 m
29
5:06 /km
157 bpm
+4 m
30
4:55 /km
159 bpm
+1 m
31
3:17 /km
157 bpm
+0 m
Workout assessment
compare this session with your previous 6 weeks
Assess