Lunch Run

11 Mar 2023 · 12:10
← →
long recovery
Distance 16.2
Time 1:35:51
Avg pace 5:55
Avg HR 146
Elevation +0
Cadence 173
Needs attention
HR above pace zone
99% of running time
Pace zone Recovery5:51/km
HR zone Steady147 bpm
Above zone 84of 84 min
Easy 2% Steady 42% LT1 52% Tempo 4%

After the warm-up, pace was Recovery (5:51/km), where HR should be under 128 bpm. HR averaged 147 bpm — Steady; 99% of the time it was above the pace zone, mostly Steady and LT1. 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.

16.2 km
Session load
79rTSS
112Impulse
125Suffer
Max HR156 bpm
Moving time1:35:51
HR cost 860 b/km · +5.9% ↑
Shoe Mizuno Wave Rider 24 Оранжевые 1004 km lifetime
Pace · HR · Elevation over distance
Pace 5:55 /km HR 146 avg Elev +0 m
Aerobic durability
Good
high confidence
Fade -2.2%
Pa:Hr +3.9%
Late 30m 6:15 /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
4.0 km
24:16
6:04 /km
138 bpm
+0 m
2
W R
4.0 km
23:02
5:46 /km
148 bpm
+0 m
3
W R
4.0 km
23:52
5:58 /km
147 bpm
+0 m
4
W R
4.0 km
23:30
5:52 /km
149 bpm
+0 m
5
W R
194 m
1:10
6:00 /km
150 bpm
+0 m
At race paces km in this run at target
5K3:54 /km
0.0 km
10K4:02 /km
0.0 km
HM4:15 /km
0.0 km
Marathon4:25 /km
0.0 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:25 /km
130 bpm
+0 m
2
6:09 /km
139 bpm
+0 m
3
5:58 /km
140 bpm
+0 m
4
5:45 /km
143 bpm
+0 m
5
5:52 /km
144 bpm
+0 m
6
5:38 /km
149 bpm
+0 m
7
5:47 /km
150 bpm
+0 m
8
5:45 /km
150 bpm
+0 m
9
5:50 /km
146 bpm
+0 m
10
5:58 /km
148 bpm
+0 m
11
6:05 /km
146 bpm
+0 m
12
6:00 /km
148 bpm
+0 m
13
6:00 /km
149 bpm
+0 m
14
5:53 /km
150 bpm
+0 m
15
5:47 /km
147 bpm
+0 m
16
5:50 /km
150 bpm
+0 m
17
6:08 /km
150 bpm
+0 m
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