Distance
4.5
Time
28:53
Avg pace
6:27
Avg HR
136
Elevation
+6
Cadence
168
Needs attention
99% of running time
HR above pace zone
Pace zone
Recovery6:12/km
HR zone
Steady140 bpm
Above zone
14of 14 min
Easy 16%
Steady 73%
LT1 11%
After the warm-up, pace was Recovery (6:12/km), where HR should be under 128 bpm. HR averaged 140 bpm — Steady; 99% of the time it was above the pace zone, mostly Steady. 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
21rTSS
25Impulse
17Suffer
Max HR152 bpm
Moving time28:53
HR cost
888 b/km · +0.7%
Shoe
Mizuno Wave Rider 23
1005 km lifetime
Pace · HR · Elevation
over distance
Pace 6:27 /km
HR 136 avg
Elev +6 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
6:18
6:17 /km
126 bpm
+3 m
2
W
R
1.0 km
6:50
6:50 /km
136 bpm
+0 m
3
W
R
1.0 km
6:24
6:25 /km
139 bpm
+3 m
4
W
R
1.0 km
6:35
6:35 /km
140 bpm
+2 m
5
W
R
477 m
2:43
5:41 /km
147 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
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:19 /km
126 bpm
+2 m
2
6:50 /km
136 bpm
-2 m
3
6:25 /km
139 bpm
+1 m
4
6:35 /km
140 bpm
+0 m
5
5:44 /km
146 bpm
+0 m
Workout assessment
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