Distance
18.6
Time
1:36:41
Avg pace
5:12
Avg HR
144
Elevation
+53
Cadence
180
Session load
117rTSS
108Impulse
104Suffer
Max HR160 bpm
Moving time1:36:41
Shoe
Mizuno Wave Rider 23
1005 km lifetime
Pace · HR · Elevation
over distance
Pace 5:12 /km
HR 144 avg
Elev +53 m
Aerobic durability
high confidence
Good
Fade
+0.3%
Pa:Hr
+3.9%
Late 30m
5:05 /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
6:07
6:08 /km
120 bpm
+7 m
2
W
R
1.0 km
5:56
5:56 /km
129 bpm
+2 m
3
W
R
791 m
4:53
6:10 /km
128 bpm
+4 m
4
W
R
1.0 km
4:40
4:40 /km
146 bpm
+11 m
5
W
R
1.0 km
4:38
4:38 /km
153 bpm
+3 m
6
W
R
1.0 km
4:35
4:35 /km
156 bpm
+0 m
7
W
R
1.0 km
4:31
4:31 /km
157 bpm
+0 m
8
W
R
500 m
3:57
7:54 /km
131 bpm
+3 m
9
W
R
1.0 km
4:38
4:38 /km
148 bpm
+2 m
10
W
R
1.0 km
4:38
4:38 /km
153 bpm
+1 m
11
W
R
1.0 km
4:42
4:42 /km
155 bpm
+2 m
12
W
R
1.0 km
4:38
4:38 /km
156 bpm
+1 m
13
W
R
500 m
3:30
7:00 /km
135 bpm
+0 m
14
W
R
1.0 km
4:36
4:36 /km
149 bpm
+4 m
15
W
R
1.0 km
4:38
4:38 /km
155 bpm
+4 m
16
W
R
1.0 km
4:40
4:40 /km
154 bpm
+0 m
17
W
R
1.0 km
4:38
4:38 /km
154 bpm
+1 m
18
W
R
500 m
3:25
6:50 /km
138 bpm
+1 m
19
W
R
1.0 km
5:47
5:47 /km
136 bpm
+3 m
20
W
R
1.0 km
5:47
5:47 /km
139 bpm
+2 m
21
W
R
285 m
1:38
5:45 /km
139 bpm
+0 m
At race paces
km in this run at target
5K3:57 /km
0.1 km
10K4:06 /km
0.3 km
HM4:18 /km
1.2 km
Marathon4:29 /km
3.6 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:06 /km
120 bpm
+8 m
2
5:56 /km
129 bpm
-1 m
3
5:52 /km
130 bpm
+6 m
4
4:41 /km
149 bpm
+5 m
5
4:39 /km
154 bpm
+1 m
6
4:32 /km
157 bpm
-5 m
7
5:39 /km
151 bpm
-9 m
8
5:13 /km
139 bpm
+1 m
9
4:38 /km
152 bpm
+2 m
10
4:47 /km
154 bpm
0 m
11
4:34 /km
156 bpm
-1 m
12
5:50 /km
141 bpm
-3 m
13
4:41 /km
152 bpm
+3 m
14
4:37 /km
156 bpm
+3 m
15
4:39 /km
154 bpm
-2 m
16
5:18 /km
150 bpm
-4 m
17
6:01 /km
136 bpm
+2 m
18
5:40 /km
139 bpm
+2 m
19
5:50 /km
139 bpm
+2 m
Workout assessment
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