☁️ I22: WU + 3*5@4:45/0.6 + CD

16 Dec 2020 · 14:43
← →
3×5km LT1 long workout
Distance 22.2
Time 1:53:50
Avg pace 5:08
Avg HR 150
Elevation +58
Cadence 180
22.2 km
Session load
139rTSS
144Impulse
166Suffer
Max HR163 bpm
Moving time1:53:50
Shoe Mizuno Wave Rider 23 1005 km lifetime
Pace · HR · Elevation over distance
Pace 5:08 /km HR 150 avg Elev +58 m
Aerobic durability
Good
high confidence
Fade +2.1%
Pa:Hr +2.5%
Late 30m 4:55 /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
5:32
5:32 /km
130 bpm
+14 m
2
W R
1.0 km
5:42
5:42 /km
140 bpm
+1 m
3
W R
786 m
4:44
6:01 /km
139 bpm
+2 m
4
W R
1.0 km
4:44
4:44 /km
153 bpm
+5 m
5
W R
1.0 km
4:44
4:44 /km
157 bpm
+2 m
6
W R
1.0 km
4:40
4:40 /km
158 bpm
+1 m
7
W R
1.0 km
4:42
4:42 /km
160 bpm
+2 m
8
W R
1.0 km
4:38
4:38 /km
160 bpm
+0 m
9
W R
600 m
4:03
6:45 /km
143 bpm
+1 m
10
W R
1.0 km
4:43
4:43 /km
155 bpm
+2 m
11
W R
1.0 km
4:46
4:46 /km
157 bpm
+1 m
12
W R
1.0 km
4:39
4:39 /km
159 bpm
+0 m
13
W R
1.0 km
4:44
4:44 /km
159 bpm
+2 m
14
W R
1.0 km
4:40
4:40 /km
156 bpm
+0 m
15
W R
600 m
4:17
7:09 /km
140 bpm
+4 m
16
W R
1.0 km
4:44
4:44 /km
151 bpm
+4 m
17
W R
1.0 km
4:44
4:44 /km
154 bpm
+2 m
18
W R
1.0 km
4:44
4:44 /km
157 bpm
+0 m
19
W R
1.0 km
4:41
4:41 /km
157 bpm
+4 m
20
W R
1.0 km
4:35
4:35 /km
156 bpm
+0 m
21
W R
531 m
3:21
6:19 /km
143 bpm
+2 m
22
W R
1.0 km
6:01
6:01 /km
141 bpm
+5 m
23
W R
1.0 km
5:46
5:46 /km
140 bpm
+1 m
24
W R
656 m
3:44
5:41 /km
143 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
0.2 km
Marathon4:29 /km
2.8 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:32 /km
130 bpm
+13 m
2
5:42 /km
140 bpm
-1 m
3
5:45 /km
141 bpm
+1 m
4
4:43 /km
155 bpm
+2 m
5
4:46 /km
157 bpm
+2 m
6
4:42 /km
158 bpm
0 m
7
4:40 /km
160 bpm
+1 m
8
5:11 /km
156 bpm
-6 m
9
5:25 /km
147 bpm
-3 m
10
4:46 /km
157 bpm
+2 m
11
4:41 /km
158 bpm
-1 m
12
4:44 /km
160 bpm
+1 m
13
4:44 /km
157 bpm
-2 m
14
6:06 /km
145 bpm
-7 m
15
4:45 /km
151 bpm
+5 m
16
4:44 /km
154 bpm
+2 m
17
4:46 /km
157 bpm
-2 m
18
4:40 /km
157 bpm
+0 m
19
4:36 /km
156 bpm
-2 m
20
6:15 /km
142 bpm
+0 m
21
5:51 /km
141 bpm
+3 m
22
5:46 /km
141 bpm
+2 m
23
5:33 /km
143 bpm
+1 m
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