Distance
22.5
Time
2:05:29
Avg pace
5:34
Avg HR
153
Elevation
+0
Cadence
177
Needs attention
91% of running time
HR above pace zone
Pace zone
Steady5:32/km
HR zone
Tempo154 bpm
Above zone
104of 115 min
Steady 15%
LT1 8%
Tempo 75%
LT2 2%
After the warm-up, pace was Steady (5:32/km), where HR should be 138–148 bpm. HR averaged 154 bpm — Tempo; 91% of the time it was above the pace zone, mostly Tempo. 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
141rTSS
172Impulse
213Suffer
Max HR162 bpm
Moving time2:05:29
HR cost
853 b/km · +9.6% ↑
Shoe
Mizuno Wave Rider 24 Оранжевые
1004 km lifetime
Pace · HR · Elevation
over distance
Pace 5:34 /km
HR 153 avg
Elev +0 m
Aerobic durability
high confidence
Good
Fade
-4.3%
Pa:Hr
+2.5%
Late 30m
5:26 /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
6:03
6:04 /km
133 bpm
+0 m
2
W
R
1.0 km
5:54
5:55 /km
142 bpm
+0 m
3
W
R
1.0 km
5:45
5:45 /km
143 bpm
+0 m
4
W
R
1.0 km
5:48
5:48 /km
143 bpm
+0 m
5
W
R
1.0 km
5:38
5:38 /km
147 bpm
+0 m
6
W
R
1.0 km
5:30
5:30 /km
152 bpm
+0 m
7
W
R
1.0 km
5:29
5:29 /km
153 bpm
+0 m
8
W
R
1.0 km
5:27
5:27 /km
155 bpm
+0 m
9
W
R
1.0 km
5:33
5:33 /km
155 bpm
+0 m
10
W
R
1.0 km
5:32
5:32 /km
156 bpm
+0 m
11
W
R
1.0 km
5:32
5:32 /km
156 bpm
+0 m
12
W
R
1.0 km
5:24
5:24 /km
153 bpm
+0 m
13
W
R
1.0 km
5:24
5:24 /km
156 bpm
+0 m
14
W
R
1.0 km
5:23
5:23 /km
157 bpm
+0 m
15
W
R
1.0 km
5:34
5:34 /km
157 bpm
+0 m
16
W
R
1.0 km
5:30
5:30 /km
157 bpm
+0 m
17
W
R
1.0 km
5:20
5:19 /km
158 bpm
+0 m
18
W
R
1.0 km
5:26
5:26 /km
158 bpm
+0 m
19
W
R
1.0 km
5:21
5:21 /km
158 bpm
+0 m
20
W
R
1.0 km
5:35
5:34 /km
157 bpm
+0 m
21
W
R
1.0 km
5:34
5:34 /km
157 bpm
+0 m
22
W
R
1.0 km
5:37
5:37 /km
159 bpm
+0 m
23
W
R
541 m
2:59
5:31 /km
159 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
6:04 /km
133 bpm
+0 m
2
5:55 /km
143 bpm
+0 m
3
5:46 /km
143 bpm
+0 m
4
5:48 /km
143 bpm
+0 m
5
5:38 /km
146 bpm
+0 m
6
5:30 /km
152 bpm
+0 m
7
5:30 /km
153 bpm
+0 m
8
5:28 /km
155 bpm
+0 m
9
5:34 /km
155 bpm
+0 m
10
5:32 /km
156 bpm
+0 m
11
5:32 /km
156 bpm
+0 m
12
5:26 /km
153 bpm
+0 m
13
5:25 /km
156 bpm
+0 m
14
5:24 /km
157 bpm
+0 m
15
5:34 /km
157 bpm
+0 m
16
5:30 /km
156 bpm
+0 m
17
5:21 /km
158 bpm
+0 m
18
5:26 /km
158 bpm
+0 m
19
5:22 /km
158 bpm
+0 m
20
5:36 /km
157 bpm
+0 m
21
5:34 /km
157 bpm
+0 m
22
5:38 /km
159 bpm
+0 m
23
5:33 /km
159 bpm
+0 m
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