⛅ L22: ~144

7 Jun 2020 · 14:31
← →
1×2km long repetition workout
Distance 22.3
Time 2:17:34
Avg pace 6:10
Avg HR 144
Elevation +37
Cadence 180
New 8 min best +4.4% New 5 min best +13.3% New 3 min best +19.5%
22.3 km
Session load
447rTSS
148Impulse
163Suffer
Max HR156 bpm
Moving time2:17:34
Shoe ASICS Glideride 1113 km lifetime
Pace · HR · Elevation over distance
Pace 6:10 /km HR 144 avg Elev +37 m
Aerobic durability
Good
high confidence
Fade -9.8%
Pa:Hr +3.7%
Late 30m 5:20 /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
6:18
6:17 /km
128 bpm
+6 m
2
W R
1.0 km
6:08
6:08 /km
141 bpm
+3 m
3
W R
1.0 km
6:00
6:00 /km
145 bpm
+0 m
4
W R
1.0 km
5:55
5:55 /km
145 bpm
+1 m
5
W R
1.0 km
5:58
5:58 /km
146 bpm
+1 m
6
W R
1.0 km
6:04
6:04 /km
147 bpm
+2 m
7
W R
1.0 km
6:14
6:15 /km
145 bpm
+2 m
8
W R
1.0 km
6:25
6:25 /km
143 bpm
+1 m
9
W R
1.0 km
6:25
6:25 /km
141 bpm
+1 m
10
W R
1.0 km
6:20
6:20 /km
141 bpm
+1 m
11
W R
1.0 km
6:15
6:15 /km
141 bpm
+1 m
12
W R
1.0 km
6:25
6:25 /km
142 bpm
+2 m
13
W R
1.0 km
7:06
7:06 /km
141 bpm
+0 m
14
W R
1.0 km
6:59
6:58 /km
144 bpm
+1 m
15
W R
1.0 km
8:27
8:28 /km
144 bpm
+0 m
16
W R
1.0 km
3:38
3:38 /km
145 bpm
+0 m
17
W R
1.0 km
3:38
3:38 /km
144 bpm
+1 m
18
W R
1.0 km
5:57
5:57 /km
147 bpm
+0 m
19
W R
1.0 km
6:16
6:16 /km
150 bpm
+3 m
20
W R
1.0 km
6:11
6:10 /km
148 bpm
+2 m
21
W R
1.0 km
6:17
6:17 /km
151 bpm
+4 m
22
W R
1.0 km
6:26
6:26 /km
151 bpm
+3 m
23
W R
311 m
2:01
6:29 /km
152 bpm
+0 m
At race paces km in this run at target
5K4:25 /km
0.0 km
10K4:35 /km
0.0 km
HM4:48 /km
0.0 km
Marathon5:00 /km
0.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:17 /km
127 bpm
+7 m
2
6:08 /km
141 bpm
+1 m
3
6:01 /km
145 bpm
-3 m
4
5:55 /km
145 bpm
+0 m
5
5:58 /km
146 bpm
-2 m
6
6:04 /km
147 bpm
+2 m
7
6:15 /km
145 bpm
+1 m
8
6:25 /km
143 bpm
+1 m
9
6:26 /km
141 bpm
-1 m
10
6:20 /km
141 bpm
+1 m
11
6:15 /km
141 bpm
+0 m
12
6:26 /km
142 bpm
+1 m
13
7:07 /km
141 bpm
-1 m
14
7:00 /km
143 bpm
+2 m
15
8:28 /km
144 bpm
-2 m
16
3:38 /km
145 bpm
+0 m
17
3:39 /km
144 bpm
-1 m
18
5:57 /km
147 bpm
-2 m
19
6:16 /km
150 bpm
+1 m
20
6:12 /km
148 bpm
+1 m
21
6:17 /km
151 bpm
+3 m
22
6:26 /km
151 bpm
+3 m
23
6:32 /km
152 bpm
+0 m
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