Distance
18.0
Time
1:45:04
Avg pace
5:51
Avg HR
147
Elevation
+47
Cadence
176
Needs attention
98% of running time
HR above pace zone
Pace zone
Easy5:48/km
HR zone
Steady147 bpm
Above zone
93of 94 min
Easy 2%
Steady 64%
LT1 14%
Tempo 10%
LT2 6%
CV 4%
After the warm-up, pace was Easy (5:48/km), where HR should be 128–138 bpm. HR averaged 147 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
97rTSS
123Impulse
147Suffer
Max HR170 bpm
Moving time1:45:04
HR cost
856 b/km · +4.8% ↑
Shoe
ASICS Glideride
1113 km lifetime
Pace · HR · Elevation
over distance
Pace 5:51 /km
HR 147 avg
Elev +47 m
Aerobic durability
high confidence
Good
Fade
-12.3%
Pa:Hr
-4.9%
Late 30m
5:20 /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
6:04
6:04 /km
140 bpm
+6 m
2
W
R
1.0 km
6:04
6:04 /km
147 bpm
+3 m
3
W
R
1.0 km
6:08
6:08 /km
143 bpm
+0 m
4
W
R
1.0 km
6:07
6:08 /km
144 bpm
+5 m
5
W
R
1.0 km
6:08
6:08 /km
143 bpm
+0 m
6
W
R
1.0 km
6:04
6:04 /km
147 bpm
+5 m
7
W
R
1.0 km
6:00
6:00 /km
148 bpm
+0 m
8
W
R
1.0 km
6:39
6:38 /km
141 bpm
+3 m
9
W
R
1.0 km
5:59
5:58 /km
143 bpm
+0 m
10
W
R
1.0 km
6:04
6:04 /km
144 bpm
+3 m
11
W
R
1.0 km
5:57
5:57 /km
143 bpm
+0 m
12
W
R
1.0 km
5:45
5:45 /km
142 bpm
+5 m
13
W
R
1.0 km
5:47
5:47 /km
143 bpm
+0 m
14
W
R
1.0 km
5:35
5:34 /km
151 bpm
+6 m
15
W
R
1.0 km
5:13
5:13 /km
155 bpm
+3 m
16
W
R
1.0 km
5:05
5:05 /km
160 bpm
+4 m
17
W
R
1.0 km
4:49
4:49 /km
165 bpm
+4 m
18
W
R
958 m
5:23
5:37 /km
156 bpm
+8 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
0.1 km
Marathon4:30 /km
0.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:05 /km
140 bpm
+3 m
2
6:05 /km
147 bpm
+2 m
3
6:09 /km
143 bpm
-6 m
4
6:08 /km
144 bpm
-2 m
5
6:09 /km
143 bpm
-6 m
6
6:05 /km
147 bpm
+5 m
7
6:01 /km
148 bpm
+1 m
8
6:40 /km
141 bpm
+1 m
9
6:00 /km
143 bpm
+2 m
10
6:04 /km
144 bpm
+2 m
11
5:57 /km
143 bpm
-3 m
12
5:46 /km
142 bpm
+0 m
13
5:48 /km
143 bpm
-1 m
14
5:36 /km
150 bpm
+5 m
15
5:13 /km
155 bpm
+2 m
16
5:06 /km
160 bpm
-1 m
17
4:50 /km
165 bpm
0 m
18
5:38 /km
156 bpm
+6 m
Workout assessment
compare this session with your previous 6 weeks
Assess