Afternoon Run

23 Aug 2023 · 15:37
← →
recovery
Distance 9.9
Time 1:05:07
Avg pace 6:33
Avg HR 127
Elevation +31
Cadence 171
Needs attention
HR above pace zone
56% of running time
Pace zone Recovery6:31/km
HR zone Recovery128 bpm
Above zone 25of 45 min
Recovery 43% Easy 57%

After the warm-up, pace was Recovery (6:31/km), where HR should be under 128 bpm. HR averaged 128 bpm — Recovery; 56% of the time it was above the pace zone, mostly Easy. Most of it came in the second half (42% → 70%): cardiac drift from heat, hydration or accumulated fatigue.

9.9 km
Session load
45rTSS
44Impulse
16Suffer
Max HR134 bpm
Moving time1:05:07
HR cost 840 b/km · -5.5%
Shoe Nike Pegasus 37 Кои 1170 km lifetime
Pace · HR · Elevation over distance
Pace 6:33 /km HR 127 avg Elev +31 m
Aerobic durability
Watch
high confidence
Fade +5.6%
Pa:Hr +5.5%
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
9.9 km
1:05:07
6:32 /km
127 bpm
+42 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
6:12 /km
119 bpm
-1 m
2
6:15 /km
126 bpm
-6 m
3
6:31 /km
126 bpm
-1 m
4
6:37 /km
128 bpm
+3 m
5
6:35 /km
128 bpm
-2 m
6
6:43 /km
127 bpm
+1 m
7
6:38 /km
127 bpm
-3 m
8
6:40 /km
127 bpm
+1 m
9
6:40 /km
130 bpm
+6 m
10
6:40 /km
130 bpm
+1 m
Workout assessment compare this session with your previous 6 weeks
Assess