Distance
30.1
Time
2:34:37
Avg pace
5:08
Avg HR
144
Elevation
+160
Cadence
175
Session load
175rTSS
168Impulse
173Suffer
Max HR162 bpm
Moving time2:34:37
Shoe
Mizuno Wave Rider 26 Беленькие
1290 km lifetime
Pace · HR · Elevation
over distance
Pace 5:08 /km
HR 144 avg
Elev +160 m
Aerobic durability
high confidence
Fade likely
Fade
-1.7%
Pa:Hr
+9.3%
Late 30m
4:55 /km
The run shows meaningful late fade. Start easier, fuel earlier, or keep the next long run controlled.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
5.6 km
30:28
5:28 /km
127 bpm
+26 m
2
W
R
4.3 km
21:48
5:01 /km
138 bpm
+9 m
3
W
R
2.8 km
13:49
4:57 /km
143 bpm
+10 m
4
W
R
2.8 km
13:54
4:58 /km
146 bpm
+9 m
5
W
R
6.3 km
31:00
4:56 /km
148 bpm
+18 m
6
W
R
2.5 km
12:35
4:59 /km
155 bpm
+16 m
7
W
R
1.6 km
9:07
5:32 /km
156 bpm
+44 m
8
W
R
1.7 km
9:12
5:33 /km
149 bpm
+31 m
9
W
R
2.5 km
12:40
5:05 /km
155 bpm
+11 m
At race paces
km in this run at target
5K3:54 /km
0.0 km
10K4:02 /km
0.1 km
HM4:15 /km
0.1 km
Marathon4:25 /km
0.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:10 /km
118 bpm
+5 m
2
5:40 /km
129 bpm
+9 m
3
5:19 /km
126 bpm
-22 m
4
5:12 /km
129 bpm
-20 m
5
5:09 /km
131 bpm
-9 m
6
5:07 /km
135 bpm
-2 m
7
5:03 /km
137 bpm
-3 m
8
5:01 /km
136 bpm
-2 m
9
5:00 /km
139 bpm
0 m
10
4:58 /km
141 bpm
+3 m
11
4:59 /km
142 bpm
+2 m
12
4:58 /km
143 bpm
+1 m
13
4:56 /km
145 bpm
+1 m
14
4:56 /km
146 bpm
-1 m
15
5:01 /km
146 bpm
-3 m
16
4:55 /km
146 bpm
-3 m
17
4:59 /km
145 bpm
+0 m
18
5:00 /km
145 bpm
+0 m
19
5:02 /km
146 bpm
-1 m
20
4:55 /km
148 bpm
-2 m
21
4:46 /km
153 bpm
-1 m
22
4:54 /km
155 bpm
+6 m
23
4:56 /km
155 bpm
+1 m
24
5:02 /km
155 bpm
+4 m
25
5:26 /km
157 bpm
+15 m
26
5:31 /km
153 bpm
-2 m
27
5:39 /km
150 bpm
+4 m
28
5:21 /km
150 bpm
-18 m
29
5:13 /km
154 bpm
-4 m
30
4:59 /km
159 bpm
+2 m
31
4:39 /km
161 bpm
0 m
Workout assessment
compare this session with your previous 6 weeks
Assess