Distance
34.1
Time
3:13:59
Avg pace
5:41
Avg HR
145
Elevation
+120
Cadence
181
Session load
181rTSS
218Impulse
258Suffer
Max HR152 bpm
Moving time3:13:59
Shoe
ASICS Glideride
1113 km lifetime
Pace · HR · Elevation
over distance
Pace 5:41 /km
HR 145 avg
Elev +120 m
Aerobic durability
high confidence
Watch
Fade
+4.5%
Pa:Hr
+3.9%
Late 30m
5:38 /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
5:30
5:30 /km
133 bpm
+9 m
2
W
R
1.0 km
5:28
5:28 /km
145 bpm
+11 m
3
W
R
1.0 km
5:25
5:25 /km
146 bpm
+1 m
4
W
R
1.0 km
5:33
5:33 /km
146 bpm
+2 m
5
W
R
1.0 km
5:31
5:31 /km
145 bpm
+2 m
6
W
R
1.0 km
5:26
5:26 /km
144 bpm
+1 m
7
W
R
1.0 km
5:39
5:39 /km
144 bpm
+6 m
8
W
R
1.0 km
5:32
5:32 /km
143 bpm
+2 m
9
W
R
1.0 km
5:32
5:32 /km
142 bpm
+1 m
10
W
R
1.0 km
5:43
5:42 /km
145 bpm
+1 m
11
W
R
1.0 km
5:39
5:39 /km
145 bpm
+1 m
12
W
R
1.0 km
5:46
5:46 /km
147 bpm
+2 m
13
W
R
1.0 km
5:46
5:46 /km
144 bpm
+11 m
14
W
R
1.0 km
5:46
5:46 /km
144 bpm
+1 m
15
W
R
1.0 km
5:55
5:55 /km
143 bpm
+1 m
16
W
R
1.0 km
5:50
5:50 /km
141 bpm
+6 m
17
W
R
1.0 km
5:31
5:31 /km
146 bpm
+11 m
18
W
R
1.0 km
5:35
5:34 /km
143 bpm
+0 m
19
W
R
1.0 km
5:48
5:48 /km
140 bpm
+10 m
20
W
R
1.0 km
5:42
5:42 /km
145 bpm
+4 m
21
W
R
1.0 km
5:44
5:44 /km
146 bpm
+1 m
22
W
R
1.0 km
5:33
5:33 /km
147 bpm
+1 m
23
W
R
1.0 km
5:33
5:33 /km
145 bpm
+1 m
24
W
R
1.0 km
5:39
5:39 /km
145 bpm
+2 m
25
W
R
1.0 km
5:42
5:42 /km
145 bpm
+0 m
26
W
R
1.0 km
5:45
5:45 /km
147 bpm
+6 m
27
W
R
1.0 km
6:03
6:04 /km
144 bpm
+7 m
28
W
R
1.0 km
5:38
5:38 /km
147 bpm
+0 m
29
W
R
1.0 km
5:53
5:53 /km
147 bpm
+11 m
30
W
R
1.0 km
6:04
6:04 /km
145 bpm
+1 m
31
W
R
1.0 km
6:00
6:00 /km
148 bpm
+0 m
32
W
R
1.0 km
5:37
5:37 /km
150 bpm
+0 m
33
W
R
1.0 km
5:39
5:39 /km
151 bpm
+1 m
34
W
R
1.0 km
5:42
5:42 /km
151 bpm
+4 m
35
W
R
101 m
0:34
5:37 /km
152 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
5:30 /km
133 bpm
+9 m
2
5:28 /km
145 bpm
+11 m
3
5:26 /km
146 bpm
+0 m
4
5:33 /km
146 bpm
-6 m
5
5:31 /km
145 bpm
+3 m
6
5:27 /km
144 bpm
-4 m
7
5:40 /km
144 bpm
+3 m
8
5:32 /km
143 bpm
-3 m
9
5:32 /km
142 bpm
-6 m
10
5:44 /km
145 bpm
-6 m
11
5:39 /km
145 bpm
-1 m
12
5:47 /km
147 bpm
+2 m
13
5:46 /km
144 bpm
+5 m
14
5:46 /km
144 bpm
-2 m
15
5:55 /km
143 bpm
-2 m
16
5:51 /km
141 bpm
+0 m
17
5:31 /km
146 bpm
+7 m
18
5:37 /km
143 bpm
-9 m
19
5:48 /km
140 bpm
+9 m
20
5:42 /km
145 bpm
+2 m
21
5:44 /km
145 bpm
-1 m
22
5:33 /km
147 bpm
-1 m
23
5:33 /km
145 bpm
-4 m
24
5:39 /km
145 bpm
-7 m
25
5:42 /km
145 bpm
-4 m
26
5:46 /km
146 bpm
+4 m
27
6:04 /km
144 bpm
+1 m
28
5:39 /km
147 bpm
-4 m
29
5:53 /km
147 bpm
+9 m
30
6:04 /km
145 bpm
-3 m
31
6:01 /km
148 bpm
-3 m
32
5:38 /km
150 bpm
-4 m
33
5:40 /km
151 bpm
-5 m
34
5:42 /km
151 bpm
+5 m
35
5:48 /km
151 bpm
0 m
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