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Long Run: Semi

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

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

Composite data

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

+313/-325

m

Ascent/Descent

2,88

%

avg. Gradient

29

%

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	17,2 %	21:30	2,59 km	86 %	199 W
Zone 2 6:30/km - 6:01/km	11,0 %	13:44	2,19 km	84 %	222 W
Zone 3 6:00/km - 5:31/km	21,9 %	27:27	4,76 km	85 %	231 W
Zone 4 5:30/km - 5:01/km	30,0 %	37:31	7,17 km	87 %	248 W
Zone 5 5:00/km - 4:31/km	15,2 %	19:04	4,00 km	88 %	257 W
Zone 6 4:30/km - 4:01/km	3,5 %	4:25	1,04 km	87 %	268 W
Zone 7 4:00/km - 3:31/km	1,1 %	1:26	0,38 km	88 %	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

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	77 %	11:36/km
Zone 2 101 W - 200 W	12,5 %	15:35	2,23 km	85 %	7:00/km
Zone 3 201 W - 300 W	83,0 %	1:43:54	18,95 km	86 %	5:29/km
Zone 4 301 W - 400 W	3,3 %	4:11	0,83 km	92 %	5:02/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

176

spm

Cadence (Running)

1,00

m

Stride length

22021

Total steps

Miscellaneous

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

GPS

Polar OH1

HRMonitor

Altra Lone Peak 6

Running Shoes

Garmin Instinct Solar

Device

Notes:
9-8

Source of weather data: Powered by Dark Sky

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