Distance
11.6
Time
1:15:31
Avg pace
6:32
Avg HR
145
Elevation
+35
Cadence
173
Needs attention
100% of running time
HR above pace zone
Pace zone
Recovery6:24/km
HR zone
Steady147 bpm
Above zone
56of 56 min
Steady 68%
LT1 31%
Tempo 1%
After the warm-up, pace was Recovery (6:24/km), where HR should be under 128 bpm. HR averaged 147 bpm — Steady; 100% of the time it was above the pace zone, mostly Steady and LT1. 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
54rTSS
84Impulse
94Suffer
Max HR156 bpm
Moving time1:15:31
HR cost
950 b/km · +2.5%
Shoe
ASICS Evoride 2
916 km lifetime
Pace · HR · Elevation
over distance
Pace 6:32 /km
HR 145 avg
Elev +35 m
Aerobic durability
high confidence
Good
Fade
-3.2%
Pa:Hr
+0.8%
Late 30m
—
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
6:37
6:37 /km
133 bpm
+7 m
2
W
R
1.0 km
6:32
6:32 /km
142 bpm
+5 m
3
W
R
1.0 km
6:51
6:52 /km
143 bpm
+5 m
4
W
R
1.0 km
6:40
6:40 /km
147 bpm
+3 m
5
W
R
1.0 km
6:21
6:22 /km
146 bpm
+2 m
6
W
R
1.0 km
6:31
6:31 /km
147 bpm
+5 m
7
W
R
1.0 km
6:28
6:28 /km
148 bpm
+2 m
8
W
R
1.0 km
6:27
6:28 /km
147 bpm
+2 m
9
W
R
1.0 km
6:27
6:28 /km
146 bpm
+7 m
10
W
R
1.0 km
6:20
6:20 /km
148 bpm
+3 m
11
W
R
1.0 km
6:33
6:34 /km
147 bpm
+6 m
12
W
R
571 m
3:38
6:22 /km
150 bpm
+2 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
6:35 /km
133 bpm
+6 m
2
6:32 /km
141 bpm
-1 m
3
6:52 /km
143 bpm
-2 m
4
6:40 /km
147 bpm
+1 m
5
6:22 /km
146 bpm
-4 m
6
6:32 /km
147 bpm
+5 m
7
6:29 /km
148 bpm
-2 m
8
6:28 /km
147 bpm
-4 m
9
6:28 /km
146 bpm
+2 m
10
6:20 /km
148 bpm
-2 m
11
6:34 /km
147 bpm
+6 m
12
6:25 /km
149 bpm
-1 m
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