Distance
28.3
Time
2:33:17
Avg pace
5:25
Avg HR
140
Elevation
+51
Cadence
174
Session load
164rTSS
147Impulse
134Suffer
Max HR148 bpm
Moving time2:33:17
Shoe
Mizuno Wave Rider 23
1005 km lifetime
Pace · HR · Elevation
over distance
Pace 5:25 /km
HR 140 avg
Elev +51 m
Aerobic durability
high confidence
Good
Fade
-3.3%
Pa:Hr
+2.6%
Late 30m
5:13 /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
5:55
5:55 /km
122 bpm
+1 m
2
W
R
1.0 km
5:58
5:58 /km
130 bpm
+1 m
3
W
R
1.0 km
5:32
5:32 /km
132 bpm
+1 m
4
W
R
1.0 km
5:34
5:34 /km
135 bpm
+2 m
5
W
R
1.0 km
5:24
5:24 /km
136 bpm
+3 m
6
W
R
1.0 km
5:23
5:23 /km
137 bpm
+1 m
7
W
R
1.0 km
5:39
5:39 /km
136 bpm
+1 m
8
W
R
1.0 km
5:22
5:22 /km
137 bpm
+0 m
9
W
R
1.0 km
5:20
5:19 /km
139 bpm
+0 m
10
W
R
1.0 km
5:15
5:15 /km
139 bpm
+1 m
11
W
R
1.0 km
4:53
4:53 /km
141 bpm
+1 m
12
W
R
1.0 km
5:27
5:27 /km
142 bpm
+0 m
13
W
R
1.0 km
5:32
5:32 /km
143 bpm
+4 m
14
W
R
1.0 km
5:17
5:17 /km
141 bpm
+5 m
15
W
R
1.0 km
5:24
5:24 /km
138 bpm
+2 m
16
W
R
1.0 km
5:15
5:15 /km
142 bpm
+1 m
17
W
R
1.0 km
5:28
5:28 /km
145 bpm
+3 m
18
W
R
1.0 km
5:16
5:16 /km
144 bpm
+5 m
19
W
R
1.0 km
5:10
5:10 /km
143 bpm
+3 m
20
W
R
1.0 km
5:21
5:21 /km
143 bpm
+0 m
21
W
R
1.0 km
5:01
5:01 /km
145 bpm
+3 m
22
W
R
1.0 km
5:24
5:24 /km
145 bpm
+0 m
23
W
R
1.0 km
5:17
5:17 /km
145 bpm
+3 m
24
W
R
1.0 km
5:22
5:22 /km
142 bpm
+0 m
25
W
R
1.0 km
5:11
5:11 /km
144 bpm
+2 m
26
W
R
1.0 km
5:11
5:11 /km
146 bpm
+3 m
27
W
R
1.0 km
6:12
6:12 /km
139 bpm
+2 m
28
W
R
1.0 km
5:28
5:28 /km
141 bpm
+1 m
29
W
R
323 m
1:33
4:48 /km
146 bpm
+0 m
At race paces
km in this run at target
5K3:58 /km
0.0 km
10K4:07 /km
0.0 km
HM4:19 /km
0.0 km
Marathon4:30 /km
0.5 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:55 /km
122 bpm
0 m
2
5:58 /km
130 bpm
-1 m
3
5:32 /km
132 bpm
-2 m
4
5:34 /km
135 bpm
-2 m
5
5:25 /km
136 bpm
+3 m
6
5:24 /km
137 bpm
-3 m
7
5:39 /km
136 bpm
+1 m
8
5:22 /km
137 bpm
-2 m
9
5:21 /km
139 bpm
-2 m
10
5:15 /km
139 bpm
-1 m
11
4:53 /km
141 bpm
-6 m
12
5:28 /km
142 bpm
+0 m
13
5:32 /km
142 bpm
+1 m
14
5:17 /km
141 bpm
+4 m
15
5:24 /km
138 bpm
-4 m
16
5:16 /km
142 bpm
-1 m
17
5:28 /km
145 bpm
-2 m
18
5:16 /km
144 bpm
+6 m
19
5:11 /km
143 bpm
+2 m
20
5:22 /km
143 bpm
+1 m
21
5:02 /km
145 bpm
+2 m
22
5:25 /km
145 bpm
-2 m
23
5:17 /km
145 bpm
+4 m
24
5:23 /km
142 bpm
-3 m
25
5:12 /km
143 bpm
-2 m
26
5:12 /km
146 bpm
+4 m
27
6:12 /km
139 bpm
+0 m
28
5:28 /km
141 bpm
+2 m
29
4:52 /km
146 bpm
+0 m
Workout assessment
compare this session with your previous 6 weeks
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