Morning Run

20 Jan 2023 · 10:09
← →
easy
Distance 13.6
Time 1:19:33
Avg pace 5:51
Avg HR 144
Elevation +0
Cadence 177
Needs attention
HR above pace zone
74% of running time
Pace zone Steady5:46/km
HR zone Steady146 bpm
Above zone 50of 67 min
Easy 1% Steady 87% LT1 7% VO2max 4%

After the warm-up, pace was Steady (5:46/km), where HR should be 138–148 bpm. HR averaged 146 bpm — Steady; 74% of the time it was above the pace zone, mostly Steady. Most of it came in the second half (59% → 89%): cardiac drift from heat, hydration or accumulated fatigue.

13.6 km
Session load
94rTSS
89Impulse
96Suffer
Max HR178 bpm
Moving time1:19:33
HR cost 857 b/km · +4.5% ↑
Shoe ASICS Evoride 2 916 km lifetime
Pace · HR · Elevation over distance
Pace 5:51 /km HR 144 avg Elev +0 m
Aerobic durability
Watch
high confidence
Fade -3.5%
Pa:Hr +5.3%
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
12.3 km
1:13:05
5:57 /km
142 bpm
+0 m
2
W R
971 m
3:33
3:39 /km
172 bpm
+0 m
3
W R
347 m
2:55
8:25 /km
156 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
6:12 /km
123 bpm
+0 m
2
6:01 /km
135 bpm
+0 m
3
5:44 /km
143 bpm
+0 m
4
5:38 /km
143 bpm
+0 m
5
5:52 /km
145 bpm
+0 m
6
5:51 /km
144 bpm
+0 m
7
5:57 /km
144 bpm
+0 m
8
6:00 /km
144 bpm
+0 m
9
5:58 /km
143 bpm
+0 m
10
6:00 /km
145 bpm
+0 m
11
6:02 /km
145 bpm
+0 m
12
6:09 /km
147 bpm
+0 m
13
4:22 /km
161 bpm
+0 m
14
6:34 /km
160 bpm
+0 m
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