Distance
20.0
Time
1:41:56
Avg pace
5:06
Avg HR
143
Elevation
+75
Cadence
179
Session load
127rTSS
108Impulse
105Suffer
Max HR160 bpm
Moving time1:41:56
Shoe
Mizuno Wave Rider 23
1005 km lifetime
Pace · HR · Elevation
over distance
Pace 5:06 /km
HR 143 avg
Elev +75 m
Aerobic durability
high confidence
Watch
Fade
+3.3%
Pa:Hr
+2.2%
Late 30m
5:02 /km
There was some late drift. Keep the structure, but avoid making the next long run harder.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
2.7 km
15:18
5:40 /km
131 bpm
+19 m
2
W
R
2.0 km
8:58
4:29 /km
151 bpm
+11 m
3
W
R
500 m
3:07
6:15 /km
141 bpm
+1 m
4
W
R
2.0 km
9:02
4:31 /km
148 bpm
+3 m
5
W
R
500 m
3:11
6:22 /km
140 bpm
+2 m
6
W
R
2.0 km
9:05
4:32 /km
149 bpm
+6 m
7
W
R
500 m
3:10
6:20 /km
138 bpm
+1 m
8
W
R
2.0 km
9:05
4:32 /km
150 bpm
+2 m
9
W
R
500 m
3:04
6:08 /km
138 bpm
+5 m
10
W
R
2.0 km
9:04
4:32 /km
150 bpm
+6 m
11
W
R
500 m
3:18
6:35 /km
137 bpm
+4 m
12
W
R
2.0 km
8:58
4:29 /km
150 bpm
+8 m
13
W
R
500 m
3:05
6:10 /km
140 bpm
+0 m
14
W
R
2.3 km
13:24
5:52 /km
136 bpm
+7 m
At race paces
km in this run at target
5K3:57 /km
0.0 km
10K4:06 /km
0.2 km
HM4:18 /km
3.0 km
Marathon4:29 /km
4.8 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:41 /km
123 bpm
+15 m
2
5:34 /km
134 bpm
-2 m
3
5:18 /km
138 bpm
+6 m
4
4:35 /km
150 bpm
+3 m
5
5:04 /km
152 bpm
+2 m
6
4:50 /km
140 bpm
+1 m
7
4:32 /km
152 bpm
-2 m
8
5:26 /km
144 bpm
-4 m
9
4:33 /km
150 bpm
+1 m
10
5:11 /km
147 bpm
-3 m
11
4:49 /km
145 bpm
+2 m
12
4:31 /km
151 bpm
-4 m
13
5:25 /km
142 bpm
0 m
14
4:32 /km
150 bpm
+2 m
15
5:14 /km
147 bpm
-3 m
16
4:52 /km
143 bpm
+7 m
17
4:28 /km
152 bpm
+0 m
18
5:45 /km
140 bpm
-6 m
19
5:47 /km
136 bpm
+3 m
20
6:00 /km
136 bpm
+2 m
Workout assessment
compare this session with your previous 6 weeks
Assess