Distance
20.4
Time
1:38:21
Avg pace
4:49
Avg HR
145
Elevation
+34
Cadence
180
Session load
137rTSS
109Impulse
127Suffer
Max HR153 bpm
Moving time1:38:21
Shoe
ASICS Novablast
111 km lifetime
Pace · HR · Elevation
over distance
Pace 4:49 /km
HR 145 avg
Elev +34 m
Aerobic durability
high confidence
Good
Fade
-3.5%
Pa:Hr
+1.0%
Late 30m
4:44 /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
5:24
5:24 /km
123 bpm
+5 m
2
W
R
1.0 km
5:21
5:21 /km
138 bpm
+1 m
3
W
R
1.0 km
4:57
4:57 /km
143 bpm
+0 m
4
W
R
1.0 km
4:44
4:44 /km
145 bpm
+1 m
5
W
R
1.0 km
4:43
4:43 /km
144 bpm
+0 m
6
W
R
1.0 km
4:51
4:51 /km
147 bpm
+3 m
7
W
R
1.0 km
4:41
4:41 /km
148 bpm
+2 m
8
W
R
1.0 km
4:41
4:41 /km
145 bpm
+6 m
9
W
R
1.0 km
4:31
4:31 /km
151 bpm
+1 m
10
W
R
1.0 km
4:39
4:39 /km
150 bpm
+1 m
11
W
R
1.0 km
4:53
4:53 /km
149 bpm
+0 m
12
W
R
1.0 km
4:40
4:40 /km
148 bpm
+1 m
13
W
R
1.0 km
4:48
4:48 /km
144 bpm
+1 m
14
W
R
1.0 km
4:41
4:41 /km
146 bpm
+0 m
15
W
R
1.0 km
4:45
4:45 /km
146 bpm
+0 m
16
W
R
1.0 km
4:39
4:39 /km
146 bpm
+1 m
17
W
R
1.0 km
4:44
4:44 /km
148 bpm
+3 m
18
W
R
1.0 km
4:53
4:53 /km
147 bpm
+1 m
19
W
R
1.0 km
4:47
4:47 /km
148 bpm
+3 m
20
W
R
1.0 km
4:48
4:48 /km
148 bpm
+2 m
21
W
R
410 m
2:01
4:55 /km
147 bpm
+0 m
At race paces
km in this run at target
5K4:02 /km
0.1 km
10K4:11 /km
0.4 km
HM4:24 /km
2.8 km
Marathon4:35 /km
7.5 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:24 /km
123 bpm
+3 m
2
5:22 /km
138 bpm
+1 m
3
4:58 /km
143 bpm
-3 m
4
4:44 /km
145 bpm
+1 m
5
4:43 /km
144 bpm
-3 m
6
4:52 /km
147 bpm
+4 m
7
4:42 /km
148 bpm
+1 m
8
4:42 /km
145 bpm
+1 m
9
4:32 /km
151 bpm
+0 m
10
4:39 /km
150 bpm
+1 m
11
4:54 /km
149 bpm
-1 m
12
4:41 /km
148 bpm
+2 m
13
4:48 /km
144 bpm
-6 m
14
4:42 /km
146 bpm
-1 m
15
4:45 /km
146 bpm
+2 m
16
4:39 /km
146 bpm
-1 m
17
4:45 /km
148 bpm
+2 m
18
4:53 /km
147 bpm
+1 m
19
4:47 /km
148 bpm
+2 m
20
4:49 /km
147 bpm
+2 m
21
4:59 /km
147 bpm
-1 m
Workout assessment
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