Distance
23.9
Time
2:13:45
Avg pace
5:36
Avg HR
145
Elevation
+79
Cadence
173
Session load
126rTSS
149Impulse
166Suffer
Max HR156 bpm
Moving time2:13:45
Shoe
Mizuno Wave Rider 24 Оранжевые
1004 km lifetime
Pace · HR · Elevation
over distance
Pace 5:36 /km
HR 145 avg
Elev +79 m
Aerobic durability
high confidence
Watch
Fade
-3.5%
Pa:Hr
+5.0%
Late 30m
5:26 /km
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
1.0 km
6:42
6:42 /km
128 bpm
+13 m
2
W
R
1.0 km
6:07
6:08 /km
135 bpm
+13 m
3
W
R
1.0 km
5:33
5:33 /km
136 bpm
+0 m
4
W
R
1.0 km
5:34
5:34 /km
133 bpm
+2 m
5
W
R
1.0 km
5:24
5:24 /km
138 bpm
+0 m
6
W
R
1.0 km
5:36
5:36 /km
141 bpm
+7 m
7
W
R
1.0 km
5:35
5:34 /km
142 bpm
+4 m
8
W
R
1.0 km
5:25
5:25 /km
144 bpm
+3 m
9
W
R
1.0 km
5:27
5:27 /km
145 bpm
+3 m
10
W
R
1.0 km
5:32
5:32 /km
146 bpm
+2 m
11
W
R
1.0 km
5:27
5:27 /km
146 bpm
+0 m
12
W
R
1.0 km
5:34
5:34 /km
145 bpm
+3 m
13
W
R
1.0 km
5:29
5:29 /km
146 bpm
+4 m
14
W
R
1.0 km
5:28
5:28 /km
148 bpm
+2 m
15
W
R
1.0 km
5:27
5:27 /km
149 bpm
+0 m
16
W
R
1.0 km
5:28
5:28 /km
150 bpm
+2 m
17
W
R
1.0 km
5:20
5:19 /km
151 bpm
+4 m
18
W
R
1.0 km
5:26
5:26 /km
153 bpm
+2 m
19
W
R
1.0 km
5:29
5:29 /km
153 bpm
+2 m
20
W
R
1.0 km
5:36
5:36 /km
151 bpm
+3 m
21
W
R
1.0 km
5:30
5:30 /km
153 bpm
+0 m
22
W
R
1.0 km
5:38
5:38 /km
154 bpm
+3 m
23
W
R
1.0 km
5:44
5:44 /km
153 bpm
+6 m
24
W
R
903 m
5:02
5:34 /km
154 bpm
+4 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
6:43 /km
128 bpm
+4 m
2
6:08 /km
135 bpm
+11 m
3
5:33 /km
135 bpm
-22 m
4
5:36 /km
133 bpm
-19 m
5
5:24 /km
138 bpm
-6 m
6
5:37 /km
140 bpm
-2 m
7
5:36 /km
142 bpm
+3 m
8
5:25 /km
144 bpm
-2 m
9
5:27 /km
145 bpm
-2 m
10
5:32 /km
146 bpm
0 m
11
5:28 /km
146 bpm
-2 m
12
5:34 /km
145 bpm
+1 m
13
5:30 /km
146 bpm
+2 m
14
5:28 /km
148 bpm
-2 m
15
5:28 /km
149 bpm
-2 m
16
5:29 /km
150 bpm
+2 m
17
5:21 /km
151 bpm
+3 m
18
5:27 /km
152 bpm
-4 m
19
5:30 /km
153 bpm
-1 m
20
5:37 /km
151 bpm
-2 m
21
5:30 /km
153 bpm
-2 m
22
5:38 /km
154 bpm
-1 m
23
5:45 /km
153 bpm
+2 m
24
5:37 /km
154 bpm
+3 m
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