Distance
11.1
Time
1:11:04
Avg pace
6:24
Avg HR
135
Elevation
+28
Cadence
173
Needs attention
61% of running time
HR above pace zone
Pace zone
Recovery6:25/km
HR zone
Easy135 bpm
Above zone
36of 58 min
Recovery 1%
Easy 83%
Steady 16%
After the warm-up, pace was Recovery (6:25/km), where HR should be under 128 bpm. HR averaged 135 bpm — Easy; 61% of the time it was above the pace zone, mostly Easy. 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
64rTSS
60Impulse
32Suffer
Max HR145 bpm
Moving time1:11:04
HR cost
858 b/km · -1.2%
Shoe
Nike PEGASUS 34
789 km lifetime
Pace · HR · Elevation
over distance
Pace 6:24 /km
HR 135 avg
Elev +28 m
Aerobic durability
high confidence
Fade likely
Fade
+6.7%
Pa:Hr
+5.6%
Late 30m
—
The run shows meaningful late fade. Start easier, fuel earlier, or keep the next long run controlled.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
6:01
6:01 /km
130 bpm
+6 m
2
W
R
1.0 km
6:00
6:00 /km
137 bpm
+1 m
3
W
R
1.0 km
6:05
6:05 /km
140 bpm
+4 m
4
W
R
1.0 km
6:37
6:37 /km
132 bpm
+1 m
5
W
R
1.0 km
6:20
6:20 /km
135 bpm
+0 m
6
W
R
1.0 km
6:30
6:31 /km
134 bpm
+3 m
7
W
R
1.0 km
6:42
6:42 /km
137 bpm
+2 m
8
W
R
1.0 km
6:44
6:43 /km
134 bpm
+2 m
9
W
R
1.0 km
6:25
6:25 /km
134 bpm
+1 m
10
W
R
1.0 km
6:23
6:23 /km
136 bpm
+2 m
11
W
R
1.0 km
6:29
6:29 /km
137 bpm
+4 m
12
W
R
105 m
0:40
6:22 /km
137 bpm
+0 m
At race paces
km in this run at target
5K4:21 /km
0.0 km
10K4:30 /km
0.0 km
HM4:44 /km
0.0 km
Marathon4:55 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:01 /km
130 bpm
+6 m
2
6:01 /km
137 bpm
+0 m
3
6:05 /km
140 bpm
+2 m
4
6:38 /km
132 bpm
-2 m
5
6:20 /km
135 bpm
-3 m
6
6:32 /km
134 bpm
+1 m
7
6:43 /km
136 bpm
-2 m
8
6:45 /km
134 bpm
+1 m
9
6:26 /km
134 bpm
-2 m
10
6:23 /km
136 bpm
+2 m
11
6:31 /km
137 bpm
+3 m
12
6:37 /km
137 bpm
-1 m
Workout assessment
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