WU + 10*(200/200) + 3km + 10*(200/200) + CD

3 Oct 2023 · 11:37
← →
long workout
Distance 18.0
Time 1:49:46
Avg pace 6:06
Avg HR 138
Elevation +169
Cadence 169
18.0 km
Session load
122rTSS
106Impulse
79Suffer
Max HR174 bpm
Moving time1:49:46
Shoe Saucony Kinvara 11 Жёлтенькие 826 km lifetime
Pace · HR · Elevation over distance
Pace 6:06 /km HR 138 avg Elev +169 m
Aerobic durability
Fade likely
high confidence
Fade +11.4%
Pa:Hr +2.5%
Late 30m 6:08 /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
2.7 km
15:16
5:39 /km
126 bpm
+8 m
2
W R
200 m
0:37
3:05 /km
150 bpm
+7 m
3
W R
255 m
1:40
6:32 /km
148 bpm
+0 m
4
W R
200 m
0:37
3:05 /km
150 bpm
+6 m
5
W R
250 m
1:39
6:35 /km
149 bpm
+0 m
6
W R
200 m
0:37
3:05 /km
151 bpm
+6 m
7
W R
252 m
1:43
6:48 /km
153 bpm
+0 m
8
W R
200 m
0:36
3:00 /km
154 bpm
+6 m
9
W R
247 m
2:09
8:41 /km
144 bpm
+0 m
10
W R
200 m
0:36
3:00 /km
151 bpm
+6 m
11
W R
251 m
2:17
9:03 /km
141 bpm
+0 m
12
W R
200 m
0:37
3:05 /km
150 bpm
+6 m
13
W R
247 m
2:12
8:55 /km
143 bpm
+0 m
14
W R
200 m
0:37
3:05 /km
148 bpm
+6 m
15
W R
254 m
2:20
9:09 /km
142 bpm
+0 m
16
W R
200 m
0:36
3:00 /km
151 bpm
+6 m
17
W R
249 m
2:28
9:55 /km
140 bpm
+0 m
18
W R
200 m
0:38
3:10 /km
149 bpm
+7 m
19
W R
258 m
2:30
9:41 /km
139 bpm
+0 m
20
W R
200 m
0:38
3:10 /km
146 bpm
+6 m
21
W R
158 m
2:32
16:02 /km
136 bpm
+0 m
22
W R
3.1 km
17:15
5:34 /km
141 bpm
+10 m
23
W R
200 m
0:42
3:30 /km
149 bpm
+6 m
24
W R
246 m
2:19
9:25 /km
133 bpm
+0 m
25
W R
200 m
0:39
3:15 /km
144 bpm
+6 m
26
W R
248 m
1:58
7:56 /km
139 bpm
+0 m
27
W R
200 m
0:40
3:20 /km
143 bpm
+6 m
28
W R
248 m
2:06
8:28 /km
136 bpm
+0 m
29
W R
200 m
0:39
3:15 /km
145 bpm
+6 m
30
W R
248 m
2:25
9:45 /km
133 bpm
+0 m
31
W R
200 m
0:39
3:15 /km
142 bpm
+6 m
32
W R
245 m
2:06
8:35 /km
136 bpm
+0 m
33
W R
200 m
0:39
3:15 /km
146 bpm
+6 m
34
W R
246 m
1:55
7:47 /km
141 bpm
+0 m
35
W R
200 m
0:38
3:10 /km
145 bpm
+6 m
36
W R
249 m
2:03
8:13 /km
140 bpm
+0 m
37
W R
200 m
0:39
3:15 /km
144 bpm
+6 m
38
W R
246 m
2:16
9:12 /km
134 bpm
+0 m
39
W R
200 m
0:38
3:10 /km
143 bpm
+6 m
40
W R
252 m
2:21
9:19 /km
134 bpm
+0 m
41
W R
200 m
0:37
3:05 /km
147 bpm
+7 m
42
W R
177 m
2:40
15:01 /km
133 bpm
+0 m
43
W R
3.4 km
20:35
6:05 /km
137 bpm
+20 m
At race paces km in this run at target
5K3:54 /km
0.5 km
10K4:02 /km
0.5 km
HM4:15 /km
0.4 km
Marathon4:25 /km
0.4 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:45 /km
121 bpm
+1 m
2
5:31 /km
131 bpm
-8 m
3
5:18 /km
133 bpm
+9 m
4
5:13 /km
150 bpm
-3 m
5
6:13 /km
145 bpm
-2 m
6
6:04 /km
144 bpm
+4 m
7
6:47 /km
143 bpm
+3 m
8
6:47 /km
138 bpm
-11 m
9
5:41 /km
142 bpm
+4 m
10
5:45 /km
140 bpm
-4 m
11
6:15 /km
140 bpm
+7 m
12
6:28 /km
136 bpm
-4 m
13
5:46 /km
139 bpm
+2 m
14
5:58 /km
140 bpm
+4 m
15
7:45 /km
133 bpm
-6 m
16
7:39 /km
133 bpm
0 m
17
5:29 /km
139 bpm
+5 m
18
5:22 /km
140 bpm
+8 m
19
6:10 /km
143 bpm
+0 m
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