Distance
8.0
Time
53:13
Avg pace
6:39
Avg HR
143
Elevation
+17
Cadence
169
Needs attention
100% of running time
HR above pace zone
Pace zone
Recovery6:18/km
HR zone
Steady146 bpm
Above zone
33of 33 min
Easy 3%
Steady 55%
LT1 33%
Tempo 9%
After the warm-up, pace was Recovery (6:18/km), where HR should be under 128 bpm. HR averaged 146 bpm — Steady; 100% 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.
Session load
36rTSS
56Impulse
57Suffer
Max HR155 bpm
Moving time53:13
HR cost
926 b/km · +6.4% ↑
Shoe
Nike Pegasus 37 Кои
1170 km lifetime
Pace · HR · Elevation
over distance
Pace 6:39 /km
HR 143 avg
Elev +17 m
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
4.0 km
26:10
6:32 /km
139 bpm
+7 m
2
W
R
4.0 km
27:00
6:45 /km
146 bpm
+7 m
3
W
R
9 m
0:03
5:51 /km
155 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
6:15 /km
129 bpm
-3 m
2
6:13 /km
141 bpm
-3 m
3
6:32 /km
143 bpm
-2 m
4
7:09 /km
140 bpm
+7 m
5
7:11 /km
142 bpm
-7 m
6
6:32 /km
147 bpm
+3 m
7
7:06 /km
145 bpm
+2 m
8
6:10 /km
152 bpm
+2 m
9
7:09 /km
155 bpm
+0 m
Workout assessment
compare this session with your previous 6 weeks
Assess