☁️ WU+4*(1@4.00/0.2)+10*(0.4@3:50/0.2)+CD

14 Jul 2020 · 10:47
← →
10×400m repetition workout
Distance 15.8
Time 1:22:51
Avg pace 5:15
Avg HR 148
Elevation +23
Cadence 182
New 15 min best +1.5% New 10 min best +1.0%
15.8 km
Session load
146rTSS
102Impulse
106Suffer
Max HR168 bpm
Moving time1:22:51
Shoe HOKA Rincon 178 km lifetime
Pace · HR · Elevation over distance
Pace 5:15 /km HR 148 avg Elev +23 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
1.0 km
5:48
5:48 /km
125 bpm
+2 m
2
W R
1.0 km
6:10
6:10 /km
135 bpm
+1 m
3
W R
537 m
3:00
5:36 /km
135 bpm
+0 m
4
W R
1.0 km
4:00
4:00 /km
160 bpm
+1 m
5
W R
200 m
1:20
6:40 /km
153 bpm
+0 m
6
W R
1.0 km
3:58
3:58 /km
163 bpm
+1 m
7
W R
200 m
1:22
6:50 /km
152 bpm
+0 m
8
W R
1.0 km
4:00
4:00 /km
164 bpm
+3 m
9
W R
200 m
2:10
10:49 /km
140 bpm
+0 m
10
W R
1.0 km
3:59
3:59 /km
160 bpm
+1 m
11
W R
200 m
1:30
7:30 /km
150 bpm
+0 m
12
W R
400 m
1:31
3:47 /km
158 bpm
+1 m
13
W R
200 m
1:44
8:41 /km
152 bpm
+1 m
14
W R
400 m
1:39
4:08 /km
156 bpm
+0 m
15
W R
200 m
1:18
6:31 /km
152 bpm
+0 m
16
W R
400 m
1:31
3:47 /km
159 bpm
+0 m
17
W R
200 m
1:27
7:15 /km
154 bpm
+0 m
18
W R
400 m
1:32
3:50 /km
158 bpm
+0 m
19
W R
200 m
1:27
7:15 /km
151 bpm
+0 m
20
W R
400 m
1:33
3:53 /km
156 bpm
+0 m
21
W R
200 m
1:27
7:15 /km
153 bpm
+0 m
22
W R
400 m
1:28
3:40 /km
158 bpm
+1 m
23
W R
200 m
1:23
6:55 /km
153 bpm
+0 m
24
W R
400 m
1:32
3:50 /km
157 bpm
+2 m
25
W R
200 m
1:37
8:05 /km
151 bpm
+1 m
26
W R
400 m
1:30
3:45 /km
156 bpm
+1 m
27
W R
200 m
1:32
7:41 /km
150 bpm
+0 m
28
W R
400 m
1:35
3:58 /km
157 bpm
+1 m
29
W R
200 m
1:43
8:35 /km
146 bpm
+0 m
30
W R
400 m
1:27
3:37 /km
155 bpm
+0 m
31
W R
200 m
1:35
7:54 /km
149 bpm
+0 m
32
W R
1.0 km
5:55
5:55 /km
140 bpm
+3 m
33
W R
1.0 km
6:16
6:16 /km
137 bpm
+1 m
34
W R
430 m
2:47
6:28 /km
133 bpm
+1 m
At race paces km in this run at target
5K4:25 /km
0.5 km
10K4:35 /km
0.3 km
HM4:48 /km
0.5 km
Marathon5:00 /km
0.2 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:48 /km
125 bpm
+2 m
2
6:10 /km
135 bpm
+2 m
3
4:54 /km
143 bpm
-1 m
4
4:27 /km
159 bpm
-1 m
5
4:37 /km
160 bpm
-3 m
6
4:23 /km
164 bpm
+1 m
7
4:56 /km
151 bpm
+2 m
8
5:26 /km
154 bpm
+1 m
9
4:36 /km
157 bpm
+0 m
10
5:09 /km
153 bpm
-2 m
11
5:04 /km
155 bpm
-4 m
12
4:55 /km
156 bpm
+2 m
13
5:17 /km
150 bpm
+2 m
14
6:05 /km
144 bpm
+3 m
15
6:12 /km
138 bpm
+0 m
16
6:22 /km
135 bpm
+1 m
Workout assessment compare this session with your previous 6 weeks
Assess