400s at 5K pace off 90s. Legs turning over nicely.
Replay flies the camera along your GPS trace and reads back the time, distance and heart rate at every point. Start and finish are the same pin.
Even pacing through the middle, and the last quarter did not fall apart. Fastest kilometre was 4:31, slowest 4:58 — a 10% spread, which is tight for this distance.
Cardiac drift of 6 bpm across the session at a steady effort — that is normal, and lower than it was three months ago at the same pace. That gap is your aerobic fitness improving.
4 m of gain over 11.20 km. Effectively flat — every second here was earned on the legs, not given by gravity.
Normalised power 431 W against an average of 322 W gives a variability index of 1.34 — punchy, not steady. Intensity factor 1.61 against a 268 W FTP.
186 spm average. It drops in the final quarter, which is the posterior chain fatiguing rather than the engine. Two strength sessions a week fixes that.
89% of this session sat at threshold or above. That is a real stimulus — and it needs 48 hours before the next hard one.
