☁️ I20: WU + 3 * ( 4@4:15 / 0.4) + CD

24 Aug 2020 · 10:16
← →
3×4km CV long workout
Distance 21.3
Time 1:46:09
Avg pace 4:59
Avg HR 147
Elevation +68
Cadence 182
21.3 km
Session load
151rTSS
128Impulse
126Suffer
Max HR163 bpm
Moving time1:46:09
Shoe Saucony Kinvara 11 Жёлтенькие 826 km lifetime
Pace · HR · Elevation over distance
Pace 4:59 /km HR 147 avg Elev +68 m
Aerobic durability
Fade likely
high confidence
Fade +9.8%
Pa:Hr +7.5%
Late 30m 5:06 /km

The run shows meaningful late fade. Start easier, fuel earlier, or keep the next long run controlled.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
1.0 km
5:54
5:55 /km
121 bpm
+2 m
2
W R
1.0 km
6:00
6:00 /km
129 bpm
+3 m
3
W R
709 m
4:01
5:40 /km
134 bpm
+0 m
4
W R
1.0 km
4:12
4:12 /km
154 bpm
+2 m
5
W R
1.0 km
4:16
4:16 /km
158 bpm
+0 m
6
W R
1.0 km
4:15
4:15 /km
161 bpm
+2 m
7
W R
1.0 km
4:11
4:11 /km
162 bpm
+0 m
8
W R
400 m
2:42
6:45 /km
145 bpm
+1 m
9
W R
1.0 km
4:17
4:17 /km
154 bpm
+5 m
10
W R
1.0 km
4:13
4:13 /km
160 bpm
+1 m
11
W R
1.0 km
4:19
4:19 /km
161 bpm
+3 m
12
W R
1.0 km
4:09
4:09 /km
162 bpm
+2 m
13
W R
400 m
3:08
7:49 /km
145 bpm
+5 m
14
W R
1.0 km
4:14
4:14 /km
154 bpm
+5 m
15
W R
1.0 km
4:14
4:14 /km
158 bpm
+2 m
16
W R
1.0 km
4:18
4:18 /km
158 bpm
+1 m
17
W R
1.0 km
4:12
4:12 /km
159 bpm
+1 m
18
W R
400 m
2:24
6:00 /km
146 bpm
+0 m
19
W R
1.0 km
5:47
5:47 /km
139 bpm
+2 m
20
W R
1.0 km
5:36
5:36 /km
139 bpm
+6 m
21
W R
1.0 km
5:59
5:58 /km
137 bpm
+7 m
22
W R
1.0 km
5:54
5:55 /km
137 bpm
+12 m
23
W R
1.0 km
5:42
5:42 /km
140 bpm
+6 m
24
W R
362 m
1:58
5:27 /km
141 bpm
+1 m
At race paces km in this run at target
5K4:02 /km
1.4 km
10K4:11 /km
4.6 km
HM4:23 /km
4.6 km
Marathon4:34 /km
0.7 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:53 /km
121 bpm
+1 m
2
6:01 /km
128 bpm
-1 m
3
5:15 /km
137 bpm
-3 m
4
4:13 /km
157 bpm
+2 m
5
4:14 /km
159 bpm
-6 m
6
4:15 /km
161 bpm
+3 m
7
4:58 /km
156 bpm
-4 m
8
4:35 /km
151 bpm
+5 m
9
4:14 /km
159 bpm
-1 m
10
4:18 /km
161 bpm
+2 m
11
4:10 /km
162 bpm
0 m
12
5:40 /km
149 bpm
-1 m
13
4:17 /km
157 bpm
0 m
14
4:16 /km
158 bpm
+2 m
15
4:12 /km
159 bpm
-1 m
16
5:09 /km
151 bpm
-2 m
17
5:47 /km
139 bpm
-1 m
18
5:36 /km
138 bpm
-1 m
19
6:00 /km
137 bpm
+1 m
20
5:55 /km
137 bpm
+1 m
21
5:38 /km
140 bpm
+4 m
22
5:38 /km
141 bpm
+1 m
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