Distance
11.6
Time
1:12:31
Avg pace
6:16
Avg HR
139
Elevation
+19
Cadence
174
Session load
57rTSS
70Impulse
61Suffer
Max HR153 bpm
Moving time1:12:31
Shoe
Mizuno Wave Rider 24 Оранжевые
1004 km lifetime
Pace · HR · Elevation
over distance
Pace 6:16 /km
HR 139 avg
Elev +19 m
Aerobic durability
high confidence
Watch
Fade
-6.5%
Pa:Hr
+7.8%
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
7:03
7:04 /km
117 bpm
+6 m
2
W
R
1.0 km
6:41
6:42 /km
125 bpm
+0 m
3
W
R
1.0 km
6:14
6:15 /km
128 bpm
+3 m
4
W
R
1.0 km
6:14
6:15 /km
134 bpm
+0 m
5
W
R
1.0 km
6:05
6:05 /km
137 bpm
+0 m
6
W
R
1.0 km
6:05
6:05 /km
142 bpm
+0 m
7
W
R
1.0 km
5:57
5:57 /km
147 bpm
+2 m
8
W
R
1.0 km
6:08
6:08 /km
147 bpm
+0 m
9
W
R
1.0 km
5:56
5:56 /km
149 bpm
+0 m
10
W
R
1.0 km
6:05
6:05 /km
149 bpm
+2 m
11
W
R
1.0 km
6:20
6:20 /km
151 bpm
+4 m
12
W
R
589 m
3:37
6:09 /km
150 bpm
+4 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
7:02 /km
117 bpm
+3 m
2
6:42 /km
125 bpm
-2 m
3
6:15 /km
128 bpm
-5 m
4
6:15 /km
133 bpm
-2 m
5
6:05 /km
137 bpm
-3 m
6
6:06 /km
142 bpm
+0 m
7
5:57 /km
147 bpm
+1 m
8
6:09 /km
147 bpm
0 m
9
5:56 /km
149 bpm
-2 m
10
6:05 /km
149 bpm
+2 m
11
6:20 /km
150 bpm
+4 m
12
6:10 /km
150 bpm
+4 m
Workout assessment
compare this session with your previous 6 weeks
Assess