Distance
28.0
Time
2:25:37
Avg pace
5:12
Avg HR
144
Elevation
+114
Cadence
180
Session load
163rTSS
158Impulse
188Suffer
Max HR149 bpm
Moving time2:25:37
Shoe
ASICS Glideride
1113 km lifetime
Pace · HR · Elevation
over distance
Pace 5:12 /km
HR 144 avg
Elev +114 m
Aerobic durability
high confidence
Watch
Fade
+4.3%
Pa:Hr
+4.6%
Late 30m
5:11 /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
1.0 km
5:13
5:13 /km
131 bpm
+27 m
2
W
R
1.0 km
5:06
5:06 /km
145 bpm
+5 m
3
W
R
1.0 km
5:06
5:06 /km
143 bpm
+4 m
4
W
R
1.0 km
5:01
5:01 /km
145 bpm
+2 m
5
W
R
1.0 km
5:05
5:05 /km
145 bpm
+1 m
6
W
R
1.0 km
5:05
5:05 /km
144 bpm
+7 m
7
W
R
1.0 km
5:06
5:06 /km
142 bpm
+3 m
8
W
R
1.0 km
5:09
5:09 /km
144 bpm
+1 m
9
W
R
1.0 km
5:08
5:08 /km
144 bpm
+0 m
10
W
R
1.0 km
5:02
5:02 /km
143 bpm
+3 m
11
W
R
1.0 km
5:03
5:03 /km
145 bpm
+3 m
12
W
R
1.0 km
5:12
5:12 /km
143 bpm
+8 m
13
W
R
1.0 km
5:04
5:04 /km
143 bpm
+4 m
14
W
R
1.0 km
5:14
5:14 /km
144 bpm
+5 m
15
W
R
1.0 km
5:12
5:12 /km
144 bpm
+10 m
16
W
R
1.0 km
5:02
5:02 /km
144 bpm
+4 m
17
W
R
1.0 km
5:11
5:11 /km
147 bpm
+1 m
18
W
R
1.0 km
5:08
5:08 /km
146 bpm
+2 m
19
W
R
1.0 km
5:10
5:10 /km
146 bpm
+5 m
20
W
R
1.0 km
5:15
5:15 /km
147 bpm
+1 m
21
W
R
1.0 km
5:19
5:19 /km
146 bpm
+2 m
22
W
R
1.0 km
5:13
5:13 /km
145 bpm
+2 m
23
W
R
1.0 km
5:20
5:19 /km
145 bpm
+0 m
24
W
R
1.0 km
5:26
5:26 /km
144 bpm
+1 m
25
W
R
1.0 km
5:26
5:26 /km
144 bpm
+6 m
26
W
R
1.0 km
5:31
5:31 /km
145 bpm
+6 m
27
W
R
1.0 km
5:13
5:13 /km
145 bpm
+1 m
28
W
R
1.0 km
5:16
5:16 /km
146 bpm
+1 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
0.2 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:13 /km
131 bpm
+28 m
2
5:06 /km
145 bpm
+3 m
3
5:07 /km
143 bpm
-1 m
4
5:01 /km
145 bpm
-5 m
5
5:06 /km
145 bpm
+0 m
6
5:06 /km
144 bpm
+6 m
7
5:07 /km
142 bpm
+1 m
8
5:10 /km
144 bpm
+2 m
9
5:09 /km
144 bpm
-4 m
10
5:03 /km
143 bpm
-7 m
11
5:04 /km
145 bpm
+1 m
12
5:12 /km
143 bpm
+0 m
13
5:05 /km
142 bpm
+1 m
14
5:14 /km
144 bpm
0 m
15
5:13 /km
144 bpm
+8 m
16
5:03 /km
144 bpm
+0 m
17
5:12 /km
146 bpm
+1 m
18
5:09 /km
146 bpm
-2 m
19
5:11 /km
146 bpm
-2 m
20
5:16 /km
147 bpm
+2 m
21
5:19 /km
146 bpm
+0 m
22
5:13 /km
145 bpm
-2 m
23
5:21 /km
145 bpm
-8 m
24
5:26 /km
144 bpm
+0 m
25
5:26 /km
144 bpm
+4 m
26
5:31 /km
145 bpm
+3 m
27
5:13 /km
145 bpm
0 m
28
5:16 /km
146 bpm
+1 m
29
4:52 /km
147 bpm
+0 m
Workout assessment
compare this session with your previous 6 weeks
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