Distance
10.2
Time
1:08:32
Avg pace
6:42
Avg HR
141
Elevation
+42
Cadence
171
Needs attention
98% of running time
HR above pace zone
Pace zone
Recovery6:28/km
HR zone
Steady142 bpm
Above zone
42of 43 min
Easy 13%
Steady 81%
LT1 4%
Tempo 1%
After the warm-up, pace was Recovery (6:28/km), where HR should be under 128 bpm. HR averaged 142 bpm — Steady; 98% 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
45rTSS
76Impulse
66Suffer
Max HR163 bpm
Moving time1:08:32
HR cost
943 b/km · +0.8%
Shoe
ASICS Evoride 2
916 km lifetime
Pace · HR · Elevation
over distance
Pace 6:42 /km
HR 141 avg
Elev +42 m
Aerobic durability
high confidence
Watch
Fade
+2.5%
Pa:Hr
+5.2%
Late 30m
—
There was some late drift. Keep the structure, but avoid making the next long run harder.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
6:37
6:37 /km
128 bpm
+11 m
2
W
R
1.0 km
6:38
6:38 /km
142 bpm
+2 m
3
W
R
1.0 km
6:27
6:28 /km
143 bpm
+0 m
4
W
R
1.0 km
6:41
6:42 /km
141 bpm
+4 m
5
W
R
1.0 km
6:22
6:22 /km
142 bpm
+4 m
6
W
R
1.0 km
6:41
6:42 /km
142 bpm
+7 m
7
W
R
1.0 km
7:17
7:17 /km
147 bpm
+5 m
8
W
R
1.0 km
7:06
7:06 /km
149 bpm
+3 m
9
W
R
1.0 km
6:25
6:25 /km
138 bpm
+5 m
10
W
R
1.0 km
6:40
6:40 /km
138 bpm
+11 m
11
W
R
222 m
1:34
7:04 /km
140 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
6:37 /km
128 bpm
+11 m
2
6:38 /km
142 bpm
-2 m
3
6:28 /km
143 bpm
-1 m
4
6:40 /km
141 bpm
-5 m
5
6:23 /km
142 bpm
+2 m
6
6:42 /km
142 bpm
-1 m
7
7:19 /km
147 bpm
-3 m
8
7:07 /km
149 bpm
-2 m
9
6:25 /km
138 bpm
+1 m
10
6:40 /km
138 bpm
+8 m
11
7:13 /km
140 bpm
+2 m
Workout assessment
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