/

Athlete

raghnarok

Total distance

17 754,89 km

Activities

1 404x

Total duration

69d 05:23:49

Long Run: Semi

08:09

Overview

22,13

km

Distance

2:05:07

Time

2:05:07

Elapsed time

5:39

/km

Pace

235

W

avg. Power

159

bpm

avg. Heart rate

181

bpm

max. Heart rate

1 590

kcal

Energy

40,11

VO2max

323

TRIMP

313

m

Elevation

Laps

Computed Laps

Distance	Time	Pace	bpm	Power	elev.
0,99 km	6:12	6:16/km	137 bpm	200 W	+0/-8
1,01 km	6:22	6:20/km	149 bpm	233 W	+24/-4
1,00 km	5:58	5:57/km	151 bpm	220 W	+19/-17
0,99 km	5:57	6:00/km	149 bpm	186 W	+0/-32
1,01 km	5:49	5:47/km	153 bpm	226 W	+9/-6
1,00 km	6:48	6:49/km	164 bpm	230 W	+59/-20
1,00 km	5:32	5:33/km	158 bpm	208 W	+5/-46
1,00 km	5:33	5:33/km	160 bpm	239 W	+15/-14
0,99 km	5:36	5:42/km	160 bpm	232 W	+16/-17
1,01 km	5:10	5:09/km	162 bpm	258 W	+0/-5
1,01 km	5:56	5:55/km	164 bpm	228 W	+16/-8
1,00 km	5:20	5:22/km	159 bpm	251 W	+4/-5
1,01 km	5:27	5:24/km	157 bpm	246 W	+10/-11
0,99 km	5:51	5:56/km	165 bpm	259 W	+44/-9
1,01 km	5:35	5:32/km	165 bpm	216 W	+18/-52
1,00 km	5:27	5:29/km	166 bpm	233 W	+10/-15
0,99 km	5:36	5:38/km	166 bpm	246 W	+21/-15
1,01 km	5:55	5:54/km	167 bpm	269 W	+43/-1
0,99 km	4:56	4:58/km	158 bpm	253 W	+2/-16
1,00 km	5:07	5:07/km	160 bpm	227 W	+0/-30
1,01 km	5:06	5:03/km	163 bpm	270 W	+1/-0
0,99 km	4:53	4:57/km	162 bpm	276 W	+5/-4
0,15 km	1:01	6:54/km	162 bpm	210 W	+5/-0

Composite data

Composite plot Pace zones Heart rate zones All

5:39

/km

avg. Pace

10,6

km/h

avg. Speed

5:34

/km

avg. GAP

25,26

km

Km-effort

0,89

Aerobic Efficiency

1,01 / 5:35

/km

VI / xPace

1,01 / 5:29

/km

VI / xGAP

40,11

Effective VO₂max

323

TRIMP

159

bpm

avg. Heart rate

86

%

avg. Heart rate

181

bpm

max. Heart rate

98

%

max. Heart rate

1 590

kcal

Energy

-4,4

%

Pa:Hr

-5,3

%

Pw:Hr

109,6

ml/kg

Peak Epoc

+313/-325

m

Ascent/Descent

2,88

%

avg. Gradient

14,1

m/km

Relative elevation gain

29

%

Percentage hilly

Plainpalais

Route name

Zone			Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km		17,2 %	21:30	2,59 km	159 bpm	199 W
Zone 2 6:30/km - 6:01/km		11,0 %	13:44	2,19 km	155 bpm	222 W
Zone 3 6:00/km - 5:31/km		21,9 %	27:27	4,76 km	157 bpm	231 W
Zone 4 5:30/km - 5:01/km		30,0 %	37:31	7,17 km	160 bpm	248 W
Zone 5 5:00/km - 4:31/km		15,2 %	19:04	4,00 km	161 bpm	257 W
Zone 6 4:30/km - 4:01/km		3,5 %	4:25	1,04 km	160 bpm	268 W
Zone 7 4:00/km - 3:31/km		1,1 %	1:26	0,38 km	161 bpm	292 W
Zone 8 3:30/km - 3:01/km		0,0 %	-	-	-	-
Zone 9 3:00/km - …		0,0 %	-	-	-	-

Zone			Time	Distance	Power	Pace
Zone 0 ≤ 114 bpm / 62 %HRmax		0,4 %	0:28	0,04 km	71 W	11:50/km
Zone 1 ≤ 128 bpm / 70 %HRmax		0,2 %	0:17	0,04 km	128 W	7:37/km
Zone 2 ≤ 142 bpm / 77 %HRmax		3,6 %	4:30	0,73 km	203 W	6:10/km
Zone 3 ≤ 156 bpm / 85 %HRmax		27,3 %	34:06	5,94 km	224 W	5:44/km
Zone 4 ≤ 170 bpm / 92 %HRmax		62,7 %	1:18:28	14,25 km	242 W	5:30/km
Zone 5 ≥ 171 bpm / 93 %HRmax		5,8 %	7:18	1,13 km	256 W	6:29/km

Power data

Power Power zones All

235

W

avg. Power

3,71

W/kg

Specific power

241

W

xPower

1,03

Variability Index

0,79

Running Effectiveness

0,75

Efficiency Index

1,48

Aerobic Efficiency

Zone			Time	Distance	Heart rate	Pace
Zone 1 … - 100 W		1,2 %	1:27	0,13 km	141 bpm	11:36/km
Zone 2 101 W - 200 W		12,5 %	15:35	2,23 km	156 bpm	7:00/km
Zone 3 201 W - 300 W		83,0 %	1:43:54	18,95 km	159 bpm	5:29/km
Zone 4 301 W - 400 W		3,3 %	4:11	0,83 km	169 bpm	5:02/km
Zone 5 401 W - …		0,0 %	-	-	-	-

Course

Running Dynamics

Cadence Stride length All

176

spm

Cadence

1,00

m

Stride length

22021

Total steps

Miscellaneous

Additional notes Temperature Heading All

30.10.2022

Date

08:09

Time of day

15

RPE

4

Subjective feeling

fair

Weather condition

13

°C

Temperature

12

°C

Dew point

2

km/h

Wind speed

NE / 31

°

Wind direction

93

%

Humidity

1023

hpa

Pressure

13

°C

Wind chill factor

13

°C

Heat index

#Semi

Tags

Garmin Instinct Solar

Device

Polar OH1

HRMonitor

Altra Lone Peak 6

Running Shoes

Garmin Instinct Solar

Device

Powered by Dark Sky

Weather source

Garmin

Source

Notes:

9-8