☁️ WU + 5@4:50+0.5+5@4:45+0.5+5@4:40 + CD

23 Dec 2020 · 14:10
← →
long steady
Distance 20.6
Time 1:41:20
Avg pace 4:55
Avg HR 145
Elevation +51
Cadence 183
20.6 km
Session load
128rTSS
114Impulse
122Suffer
Max HR154 bpm
Moving time1:41:20
Shoe Mizuno Wave Rider 23 1005 km lifetime
Pace · HR · Elevation over distance
Pace 4:55 /km HR 145 avg Elev +51 m
Aerobic durability
Good
high confidence
Fade -3.7%
Pa:Hr -0.6%
Late 30m 4:52 /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
5:33
5:33 /km
127 bpm
+6 m
2
W R
1.0 km
5:31
5:31 /km
135 bpm
+1 m
3
W R
461 m
2:32
5:29 /km
138 bpm
+0 m
4
W R
1.0 km
4:44
4:44 /km
145 bpm
+1 m
5
W R
1.0 km
4:49
4:49 /km
146 bpm
+0 m
6
W R
1.0 km
4:50
4:50 /km
146 bpm
+3 m
7
W R
1.0 km
4:39
4:39 /km
151 bpm
+1 m
8
W R
1.0 km
4:53
4:53 /km
149 bpm
+1 m
9
W R
500 m
2:44
5:28 /km
139 bpm
+2 m
10
W R
1.0 km
4:45
4:45 /km
149 bpm
+0 m
11
W R
1.0 km
4:42
4:42 /km
151 bpm
+2 m
12
W R
1.0 km
4:45
4:45 /km
152 bpm
+0 m
13
W R
1.0 km
4:37
4:37 /km
151 bpm
+0 m
14
W R
1.0 km
4:45
4:45 /km
149 bpm
+2 m
15
W R
500 m
2:51
5:42 /km
132 bpm
+4 m
16
W R
1.0 km
4:38
4:38 /km
148 bpm
+3 m
17
W R
1.0 km
4:33
4:33 /km
151 bpm
+1 m
18
W R
1.0 km
4:36
4:36 /km
151 bpm
+1 m
19
W R
1.0 km
4:41
4:41 /km
149 bpm
+5 m
20
W R
1.0 km
4:30
4:30 /km
151 bpm
+3 m
21
W R
1.0 km
5:28
5:28 /km
138 bpm
+9 m
22
W R
1.0 km
5:25
5:25 /km
139 bpm
+4 m
23
W R
128 m
0:38
4:56 /km
141 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
0.7 km
Marathon4:29 /km
3.4 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:34 /km
127 bpm
+6 m
2
5:32 /km
134 bpm
+1 m
3
5:08 /km
141 bpm
-2 m
4
4:47 /km
147 bpm
+0 m
5
4:52 /km
145 bpm
+0 m
6
4:40 /km
149 bpm
+3 m
7
4:49 /km
150 bpm
0 m
8
5:11 /km
144 bpm
+1 m
9
4:46 /km
149 bpm
-2 m
10
4:42 /km
151 bpm
+3 m
11
4:45 /km
152 bpm
-3 m
12
4:39 /km
151 bpm
-4 m
13
4:47 /km
149 bpm
+0 m
14
5:07 /km
139 bpm
-4 m
15
4:36 /km
151 bpm
+2 m
16
4:36 /km
151 bpm
-2 m
17
4:42 /km
150 bpm
-1 m
18
4:34 /km
150 bpm
+1 m
19
5:03 /km
143 bpm
-4 m
20
5:25 /km
138 bpm
+6 m
21
5:19 /km
140 bpm
+1 m
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