Distance
24.0
Time
2:16:34
Avg pace
5:41
Avg HR
142
Elevation
+47
Cadence
180
Needs attention
84% of running time
HR above pace zone
Pace zone
Easy5:38/km
HR zone
Steady143 bpm
Above zone
105of 126 min
Easy 7%
Steady 80%
LT1 10%
Tempo 3%
After the warm-up, pace was Easy (5:38/km), where HR should be 128–138 bpm. HR averaged 143 bpm — Steady; 84% of the time it was above the pace zone, mostly Steady. Most of it came in the second half (73% → 94%): cardiac drift from heat, hydration or accumulated fatigue.
Session load
140rTSS
139Impulse
142Suffer
Max HR153 bpm
Moving time2:16:34
HR cost
810 b/km · +2.7%
Shoe
ASICS Glideride
1113 km lifetime
Pace · HR · Elevation
over distance
Pace 5:41 /km
HR 142 avg
Elev +47 m
Aerobic durability
high confidence
Good
Fade
-0.9%
Pa:Hr
+4.9%
Late 30m
5:31 /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
6:09
6:09 /km
124 bpm
+3 m
2
W
R
1.0 km
6:16
6:16 /km
131 bpm
+2 m
3
W
R
1.0 km
5:34
5:34 /km
134 bpm
+0 m
4
W
R
1.0 km
5:26
5:26 /km
139 bpm
+2 m
5
W
R
1.0 km
5:16
5:16 /km
140 bpm
+0 m
6
W
R
1.0 km
5:44
5:44 /km
142 bpm
+5 m
7
W
R
1.0 km
5:22
5:22 /km
142 bpm
+2 m
8
W
R
1.0 km
5:42
5:42 /km
143 bpm
+2 m
9
W
R
1.0 km
5:39
5:39 /km
142 bpm
+1 m
10
W
R
1.0 km
5:39
5:39 /km
143 bpm
+1 m
11
W
R
1.0 km
5:40
5:40 /km
142 bpm
+0 m
12
W
R
1.0 km
5:48
5:48 /km
143 bpm
+4 m
13
W
R
1.0 km
5:44
5:44 /km
143 bpm
+1 m
14
W
R
1.0 km
5:45
5:45 /km
144 bpm
+3 m
15
W
R
1.0 km
5:45
5:45 /km
144 bpm
+0 m
16
W
R
1.0 km
5:46
5:46 /km
142 bpm
+2 m
17
W
R
1.0 km
5:52
5:52 /km
142 bpm
+1 m
18
W
R
1.0 km
5:56
5:56 /km
144 bpm
+1 m
19
W
R
1.0 km
5:52
5:52 /km
145 bpm
+1 m
20
W
R
1.0 km
5:53
5:53 /km
145 bpm
+3 m
21
W
R
1.0 km
5:49
5:48 /km
147 bpm
+1 m
22
W
R
1.0 km
5:17
5:17 /km
150 bpm
+5 m
23
W
R
1.0 km
5:06
5:06 /km
152 bpm
+2 m
24
W
R
1.0 km
5:21
5:21 /km
153 bpm
+3 m
At race paces
km in this run at target
5K4:02 /km
0.2 km
10K4:11 /km
0.2 km
HM4:23 /km
0.2 km
Marathon4:34 /km
0.4 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:09 /km
124 bpm
+4 m
2
6:16 /km
131 bpm
0 m
3
5:34 /km
134 bpm
-4 m
4
5:27 /km
139 bpm
+0 m
5
5:16 /km
140 bpm
-4 m
6
5:45 /km
142 bpm
+4 m
7
5:23 /km
142 bpm
+0 m
8
5:42 /km
143 bpm
+3 m
9
5:39 /km
142 bpm
-3 m
10
5:39 /km
143 bpm
+0 m
11
5:40 /km
142 bpm
-5 m
12
5:48 /km
143 bpm
+2 m
13
5:45 /km
142 bpm
-1 m
14
5:45 /km
144 bpm
+3 m
15
5:45 /km
144 bpm
-2 m
16
5:46 /km
142 bpm
+2 m
17
5:52 /km
142 bpm
-2 m
18
5:56 /km
144 bpm
-1 m
19
5:52 /km
145 bpm
-3 m
20
5:53 /km
145 bpm
+2 m
21
5:50 /km
147 bpm
+0 m
22
5:17 /km
150 bpm
+4 m
23
5:07 /km
152 bpm
0 m
24
5:22 /km
152 bpm
+1 m
25
6:43 /km
153 bpm
+0 m
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