Distance
8.3
Time
1:01:30
Avg pace
7:27
Avg HR
136
Elevation
+77
Cadence
159
Needs attention
87% of running time
HR above pace zone
Pace zone
Recovery6:36/km
HR zone
Easy138 bpm
Above zone
24of 27 min
Recovery 13%
Easy 23%
Steady 64%
LT1 1%
After the warm-up, pace was Recovery (6:36/km), where HR should be under 128 bpm. HR averaged 138 bpm — Easy; 87% of the time it was above the pace zone, mostly Easy and 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
35rTSS
59Impulse
41Suffer
Max HR149 bpm
Moving time1:01:30
HR cost
931 b/km · -1.1%
Shoe
ASICS Evoride 2
916 km lifetime
Pace · HR · Elevation
over distance
Pace 7:27 /km
HR 136 avg
Elev +77 m
Aerobic durability
high confidence
Uphill finish
Fade
+35.1%
Pa:Hr
+21.2%
Late 30m
—
Late slowdown overlaps with the uphill finish. Do not treat this as proof that the run started too fast.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
7:06
7:06 /km
119 bpm
+0 m
2
W
R
1.0 km
6:38
6:38 /km
131 bpm
+0 m
3
W
R
1.0 km
6:39
6:38 /km
139 bpm
+0 m
4
W
R
1.0 km
6:41
6:42 /km
140 bpm
+3 m
5
W
R
1.0 km
6:55
6:55 /km
138 bpm
+13 m
6
W
R
1.0 km
6:46
6:47 /km
143 bpm
+7 m
7
W
R
1.0 km
7:58
7:58 /km
144 bpm
+9 m
8
W
R
1.0 km
10:37
10:37 /km
137 bpm
+48 m
9
W
R
256 m
2:05
8:10 /km
128 bpm
+6 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
7:07 /km
119 bpm
-66 m
2
6:38 /km
131 bpm
-25 m
3
6:40 /km
139 bpm
-9 m
4
6:42 /km
140 bpm
-2 m
5
6:55 /km
138 bpm
+4 m
6
6:47 /km
143 bpm
+4 m
7
7:58 /km
144 bpm
+8 m
8
10:37 /km
137 bpm
+48 m
9
8:15 /km
128 bpm
+2 m
Workout assessment
compare this session with your previous 6 weeks
Assess