Distance
10.3
Time
59:18
Avg pace
5:46
Avg HR
157
Elevation
+28
Cadence
181
Needs attention
100% of running time
HR above pace zone
Pace zone
Easy5:46/km
HR zone
Tempo158 bpm
Above zone
49of 49 min
Steady 4%
LT1 10%
Tempo 54%
LT2 26%
CV 5%
VO2max 2%
After the warm-up, pace was Easy (5:46/km), where HR should be 128–138 bpm. HR averaged 158 bpm — Tempo; 100% of the time it was above the pace zone, mostly Tempo and LT2. It was above the zone from the start — typical of residual fatigue, heat, stress or illness. If the effort felt normal, check the HR sensor.
Session load
54rTSS
89Impulse
118Suffer
Max HR176 bpm
Moving time59:18
HR cost
909 b/km · +14.4% ↑
Shoe
Mizuno Wave Rider 23
1005 km lifetime
Pace · HR · Elevation
over distance
Pace 5:46 /km
HR 157 avg
Elev +28 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
5:45
5:45 /km
151 bpm
+6 m
2
W
R
1.0 km
5:44
5:44 /km
157 bpm
+2 m
3
W
R
1.0 km
5:41
5:41 /km
158 bpm
+4 m
4
W
R
1.0 km
5:37
5:37 /km
158 bpm
+2 m
5
W
R
1.0 km
5:42
5:42 /km
164 bpm
+3 m
6
W
R
1.0 km
5:55
5:55 /km
159 bpm
+6 m
7
W
R
1.0 km
5:59
5:58 /km
158 bpm
+1 m
8
W
R
1.0 km
5:43
5:42 /km
153 bpm
+0 m
9
W
R
1.0 km
5:38
5:38 /km
159 bpm
+1 m
10
W
R
1.0 km
5:46
5:46 /km
157 bpm
+2 m
11
W
R
283 m
1:42
6:00 /km
150 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
5:45 /km
151 bpm
+5 m
2
5:45 /km
157 bpm
+1 m
3
5:41 /km
158 bpm
+4 m
4
5:38 /km
158 bpm
-1 m
5
5:42 /km
164 bpm
-1 m
6
5:57 /km
159 bpm
+6 m
7
6:00 /km
158 bpm
-1 m
8
5:42 /km
153 bpm
-1 m
9
5:39 /km
159 bpm
-2 m
10
5:46 /km
157 bpm
+2 m
11
6:05 /km
150 bpm
+0 m
Workout assessment
compare this session with your previous 6 weeks
Assess