Morning Run

20 Nov 2022 · 08:59
← →
recovery
Distance 10.5
Time 1:07:04
Avg pace 6:23
Avg HR 137
Elevation +0
Cadence 173
Needs attention
HR above pace zone
86% of running time
Pace zone Recovery6:22/km
HR zone Steady139 bpm
Above zone 48of 56 min
Recovery 1% Easy 35% Steady 64% LT1 1%

After the warm-up, pace was Recovery (6:22/km), where HR should be under 128 bpm. HR averaged 139 bpm — Steady; 86% of the time it was above the pace zone, mostly Easy and Steady. Most of it came in the second half (76% → 97%): cardiac drift from heat, hydration or accumulated fatigue.

10.5 km
Session load
57rTSS
62Impulse
40Suffer
Max HR149 bpm
Moving time1:07:04
HR cost 883 b/km · +1.3%
Shoe Nike Pegasus 37 Кои 1170 km lifetime
Pace · HR · Elevation over distance
Pace 6:23 /km HR 137 avg Elev +0 m
Aerobic durability
Watch
high confidence
Fade -0.9%
Pa:Hr +5.0%
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
6:30
6:31 /km
125 bpm
+0 m
2
W R
1.0 km
6:17
6:17 /km
131 bpm
+0 m
3
W R
1.0 km
6:33
6:34 /km
133 bpm
+0 m
4
W R
1.0 km
6:23
6:23 /km
136 bpm
+0 m
5
W R
1.0 km
6:24
6:25 /km
137 bpm
+0 m
6
W R
1.0 km
6:26
6:26 /km
140 bpm
+0 m
7
W R
1.0 km
6:17
6:17 /km
141 bpm
+0 m
8
W R
1.0 km
6:15
6:15 /km
141 bpm
+0 m
9
W R
1.0 km
6:19
6:19 /km
140 bpm
+0 m
10
W R
1.0 km
6:28
6:28 /km
142 bpm
+0 m
11
W R
498 m
3:07
6:16 /km
143 bpm
+0 m
At race paces km in this run at target
5K4:16 /km
0.0 km
10K4:26 /km
0.0 km
HM4:39 /km
0.0 km
Marathon4:50 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:29 /km
125 bpm
+0 m
2
6:17 /km
131 bpm
+0 m
3
6:32 /km
133 bpm
+0 m
4
6:25 /km
136 bpm
+0 m
5
6:25 /km
137 bpm
+0 m
6
6:26 /km
140 bpm
+0 m
7
6:17 /km
141 bpm
+0 m
8
6:15 /km
141 bpm
+0 m
9
6:19 /km
140 bpm
+0 m
10
6:29 /km
142 bpm
+0 m
11
6:17 /km
142 bpm
+0 m
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