Distance
30.4
Time
2:40:37
Avg pace
5:17
Avg HR
141
Elevation
+45
Cadence
184
★
New 2 hours best
+0.5%
★
New 90 min best
+1.8%
Session load
219rTSS
157Impulse
155Suffer
Max HR150 bpm
Moving time2:40:37
Shoe
Nike Pegasus 35 Shield
925 km lifetime
Pace · HR · Elevation
over distance
Pace 5:17 /km
HR 141 avg
Elev +45 m
Aerobic durability
high confidence
Good
Fade
-6.9%
Pa:Hr
-0.8%
Late 30m
5:06 /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
5:43
5:42 /km
129 bpm
+4 m
2
W
R
1.0 km
5:34
5:34 /km
136 bpm
+1 m
3
W
R
1.0 km
5:33
5:33 /km
137 bpm
+0 m
4
W
R
1.0 km
5:33
5:33 /km
137 bpm
+3 m
5
W
R
1.0 km
5:32
5:32 /km
137 bpm
+3 m
6
W
R
1.0 km
5:24
5:24 /km
138 bpm
+1 m
7
W
R
1.0 km
5:25
5:25 /km
138 bpm
+0 m
8
W
R
1.0 km
5:27
5:27 /km
138 bpm
+2 m
9
W
R
1.0 km
5:23
5:23 /km
138 bpm
+0 m
10
W
R
1.0 km
5:26
5:26 /km
138 bpm
+1 m
11
W
R
1.0 km
5:14
5:14 /km
139 bpm
+0 m
12
W
R
1.0 km
5:24
5:24 /km
138 bpm
+1 m
13
W
R
1.0 km
5:34
5:34 /km
138 bpm
+1 m
14
W
R
1.0 km
5:08
5:08 /km
139 bpm
+0 m
15
W
R
1.0 km
5:06
5:06 /km
140 bpm
+2 m
16
W
R
1.0 km
5:17
5:17 /km
142 bpm
+1 m
17
W
R
1.0 km
5:05
5:05 /km
142 bpm
+1 m
18
W
R
1.0 km
5:16
5:16 /km
143 bpm
+1 m
19
W
R
1.0 km
5:06
5:06 /km
144 bpm
+1 m
20
W
R
1.0 km
5:06
5:06 /km
144 bpm
+3 m
21
W
R
1.0 km
5:09
5:09 /km
143 bpm
+1 m
22
W
R
1.0 km
5:06
5:06 /km
144 bpm
+0 m
23
W
R
1.0 km
5:06
5:06 /km
144 bpm
+2 m
24
W
R
1.0 km
5:10
5:10 /km
143 bpm
+0 m
25
W
R
1.0 km
5:09
5:09 /km
144 bpm
+1 m
26
W
R
1.0 km
5:09
5:09 /km
144 bpm
+1 m
27
W
R
1.0 km
5:15
5:15 /km
144 bpm
+5 m
28
W
R
1000 m
5:02
5:02 /km
146 bpm
+1 m
29
W
R
1.0 km
5:05
5:05 /km
148 bpm
+2 m
30
W
R
1.0 km
5:04
5:04 /km
149 bpm
+2 m
31
W
R
373 m
1:51
4:58 /km
150 bpm
+1 m
At race paces
km in this run at target
5K4:25 /km
0.0 km
10K4:35 /km
0.2 km
HM4:48 /km
3.5 km
Marathon5:00 /km
8.8 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:44 /km
129 bpm
+5 m
2
5:34 /km
136 bpm
-3 m
3
5:33 /km
137 bpm
-1 m
4
5:33 /km
137 bpm
-1 m
5
5:32 /km
137 bpm
+2 m
6
5:25 /km
138 bpm
+1 m
7
5:26 /km
138 bpm
+1 m
8
5:27 /km
138 bpm
+2 m
9
5:24 /km
138 bpm
-2 m
10
5:27 /km
138 bpm
+1 m
11
5:14 /km
139 bpm
-4 m
12
5:25 /km
138 bpm
+0 m
13
5:34 /km
138 bpm
+2 m
14
5:09 /km
139 bpm
+0 m
15
5:07 /km
140 bpm
+0 m
16
5:17 /km
141 bpm
+0 m
17
5:06 /km
142 bpm
+0 m
18
5:16 /km
143 bpm
-1 m
19
5:06 /km
144 bpm
-1 m
20
5:07 /km
144 bpm
+1 m
21
5:10 /km
143 bpm
0 m
22
5:06 /km
144 bpm
+1 m
23
5:07 /km
144 bpm
0 m
24
5:11 /km
143 bpm
-1 m
25
5:10 /km
144 bpm
0 m
26
5:09 /km
144 bpm
-1 m
27
5:15 /km
144 bpm
+4 m
28
5:02 /km
146 bpm
+1 m
29
5:05 /km
148 bpm
+2 m
30
5:04 /km
149 bpm
+3 m
31
5:00 /km
150 bpm
+1 m
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