Distance
9.2
Time
50:25
Avg pace
5:28
Avg HR
139
Elevation
+27
Cadence
177
Needs attention
50% of running time
HR above pace zone
Pace zone
Easy5:24/km
HR zone
Steady143 bpm
Above zone
20of 40 min
Easy 2%
Steady 98%
After the warm-up, pace was Easy (5:24/km), where HR should be 128–138 bpm. HR averaged 143 bpm — Steady; 50% of the time it was above the pace zone, mostly Steady.
Session load
52rTSS
48Impulse
46Suffer
Max HR148 bpm
Moving time50:25
HR cost
771 b/km · +1.2%
Shoe
Mizuno Wave Rider 23
1005 km lifetime
Pace · HR · Elevation
over distance
Pace 5:28 /km
HR 139 avg
Elev +27 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:42
5:42 /km
120 bpm
+3 m
2
W
R
1.0 km
5:32
5:32 /km
136 bpm
+3 m
3
W
R
1.0 km
5:17
5:17 /km
141 bpm
+0 m
4
W
R
1.0 km
5:15
5:15 /km
141 bpm
+0 m
5
W
R
1.0 km
5:29
5:29 /km
140 bpm
+0 m
6
W
R
1.0 km
5:40
5:40 /km
144 bpm
+8 m
7
W
R
1.0 km
5:35
5:34 /km
143 bpm
+4 m
8
W
R
1.0 km
5:16
5:16 /km
145 bpm
+2 m
9
W
R
1.0 km
5:21
5:21 /km
144 bpm
+6 m
10
W
R
236 m
1:13
5:10 /km
146 bpm
+0 m
At race paces
km in this run at target
5K3:57 /km
0.0 km
10K4:06 /km
0.0 km
HM4:18 /km
0.0 km
Marathon4:29 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:44 /km
120 bpm
+1 m
2
5:32 /km
136 bpm
+2 m
3
5:17 /km
141 bpm
-4 m
4
5:15 /km
141 bpm
-3 m
5
5:30 /km
140 bpm
-10 m
6
5:40 /km
144 bpm
+6 m
7
5:36 /km
143 bpm
-1 m
8
5:16 /km
145 bpm
+0 m
9
5:22 /km
144 bpm
+1 m
10
5:11 /km
146 bpm
+0 m
Workout assessment
compare this session with your previous 6 weeks
Assess