I12: w + 15*(400@4:40/200) + c

20 Feb 2020 · 08:50
← →
3×6min workout
Distance 11.9
Time 1:05:37
Avg pace 5:32
Avg HR 142
Elevation +12
Cadence 182
11.9 km
Session load
90rTSS
67Impulse
64Suffer
Max HR153 bpm
Moving time1:05:37
Shoe Nike Pegasus 35 Shield 925 km lifetime
Pace · HR · Elevation over distance
Pace 5:32 /km HR 142 avg Elev +12 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
1.0 km
6:10
6:10 /km
128 bpm
+2 m
2
W R
895 m
5:50
6:31 /km
132 bpm
+0 m
3
W R
377 m
1:44
4:35 /km
144 bpm
+0 m
4
W R
186 m
1:12
6:28 /km
142 bpm
+0 m
5
W R
368 m
1:42
4:37 /km
146 bpm
+0 m
6
W R
192 m
1:19
6:52 /km
143 bpm
+0 m
7
W R
372 m
1:42
4:35 /km
146 bpm
+0 m
8
W R
191 m
1:21
7:04 /km
143 bpm
+0 m
9
W R
368 m
1:42
4:37 /km
145 bpm
+1 m
10
W R
194 m
1:25
7:19 /km
142 bpm
+0 m
11
W R
377 m
1:43
4:33 /km
145 bpm
+0 m
12
W R
186 m
1:21
7:15 /km
142 bpm
+0 m
13
W R
376 m
1:42
4:31 /km
146 bpm
+0 m
14
W R
195 m
1:20
6:50 /km
143 bpm
+0 m
15
W R
372 m
1:42
4:35 /km
147 bpm
+0 m
16
W R
192 m
1:21
7:02 /km
144 bpm
+0 m
17
W R
376 m
1:43
4:34 /km
147 bpm
+0 m
18
W R
193 m
1:26
7:24 /km
142 bpm
+0 m
19
W R
376 m
1:41
4:28 /km
146 bpm
+1 m
20
W R
187 m
1:21
7:13 /km
143 bpm
+0 m
21
W R
372 m
1:42
4:35 /km
147 bpm
+0 m
22
W R
193 m
1:22
7:04 /km
143 bpm
+0 m
23
W R
371 m
1:41
4:32 /km
147 bpm
+2 m
24
W R
188 m
1:23
7:21 /km
143 bpm
+1 m
25
W R
378 m
1:42
4:30 /km
146 bpm
+0 m
26
W R
192 m
1:20
6:57 /km
144 bpm
+0 m
27
W R
381 m
1:41
4:25 /km
147 bpm
+1 m
28
W R
193 m
1:19
6:50 /km
145 bpm
+0 m
29
W R
376 m
1:41
4:29 /km
148 bpm
+0 m
30
W R
191 m
1:15
6:34 /km
147 bpm
+0 m
31
W R
382 m
1:42
4:27 /km
149 bpm
+1 m
32
W R
341 m
1:59
5:50 /km
145 bpm
+0 m
33
W R
1.0 km
5:36
5:36 /km
142 bpm
+2 m
34
W R
344 m
1:54
5:31 /km
140 bpm
+0 m
At race paces km in this run at target
5K4:25 /km
1.4 km
10K4:35 /km
2.2 km
HM4:48 /km
0.9 km
Marathon5:00 /km
0.6 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:10 /km
128 bpm
+1 m
2
5:55 /km
133 bpm
+0 m
3
5:22 /km
144 bpm
-1 m
4
5:17 /km
145 bpm
+2 m
5
5:28 /km
143 bpm
-2 m
6
5:32 /km
145 bpm
+1 m
7
5:38 /km
145 bpm
+0 m
8
5:17 /km
146 bpm
-1 m
9
5:14 /km
144 bpm
+1 m
10
5:21 /km
147 bpm
0 m
11
5:29 /km
144 bpm
0 m
12
5:37 /km
142 bpm
+1 m
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