Athlete

raghnarok

Total distance

17 795,56 km

Activities

1 407x

Total duration

69d 08:31:37

Interval training: 12x 200m-100m <42"

07:12

Overview

11,27

Distance

1:02:34

Time

1:02:34

Elapsed time

5:33

/km

Pace

236

avg. Power

146

bpm

avg. Heart rate

178

bpm

max. Heart rate

658

kcal

Energy

45,76

VO2max

126

TRIMP

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	4,16 km	25:14	6:04/km	+2:48/km
2.	0,21 km	0:40	3:13/km	-0:03/km
3.	0,12 km	0:40	5:42/km	+2:26/km
4.	0,23 km	0:44	3:15/km	-0:01/km
5.	0,10 km	0:34	5:43/km	+2:28/km
6.	0,21 km	0:41	3:15/km	-0:01/km
7.	0,13 km	0:44	5:44/km	+2:28/km
8.	0,19 km	0:39	3:24/km	+0:08/km
9.	0,11 km	0:41	6:03/km	+2:47/km
10.	0,21 km	0:41	3:13/km	-0:02/km
11.	0,12 km	0:46	6:40/km	+3:24/km
12.	0,23 km	0:44	3:16/km	-0:00/km
13.	0,10 km	0:37	6:10/km	+2:54/km
14.	0,21 km	0:42	3:17/km	+0:01/km
15.	0,13 km	0:46	5:54/km	+2:38/km
16.	0,20 km	0:39	3:19/km	+0:03/km
17.	0,11 km	0:44	6:29/km	+3:14/km
18.	0,21 km	0:40	3:13/km	-0:03/km
19.	0,12 km	0:45	6:18/km	+3:02/km
20.	0,23 km	0:44	3:14/km	-0:02/km
21.	0,10 km	0:37	6:25/km	+3:10/km
22.	0,21 km	0:42	3:16/km	+0:00/km
23.	0,12 km	0:47	6:22/km	+3:06/km
24.	0,19 km	0:37	3:16/km	-0:00/km
25.	3,34 km	21:25	6:25/km	+3:09/km
Average (active)			3:16/km	-2:17/km
	Average (total)		5:33/km

Distance	Time	Pace	bpm	Power	elev.
0,99 km	6:21	6:24/km	134 bpm	196 W	+0/-8
1,00 km	6:18	6:19/km	137 bpm	204 W	+4/-2
0,99 km	6:14	6:17/km	135 bpm	206 W	+5/-4
1,01 km	5:23	5:18/km	144 bpm	248 W	+0/-1
1,00 km	4:13	4:13/km	166 bpm	321 W	+2/-10
1,00 km	4:17	4:18/km	169 bpm	323 W	+0/-4
0,99 km	4:16	4:19/km	169 bpm	321 W	+1/-0
1,01 km	4:30	4:25/km	168 bpm	320 W	+1/-0
1,00 km	6:20	6:20/km	141 bpm	202 W	+4/-4
1,00 km	6:18	6:20/km	139 bpm	199 W	+0/-4
0,99 km	6:26	6:29/km	137 bpm	187 W	+4/-16
0,28 km	1:59	7:03/km	137 bpm	196 W	+5/-0

Composite data

Composite plot Pace zones Heart rate zones All

5:33

/km

avg. Pace

10,8

km/h

avg. Speed

5:35

/km

avg. GAP

11,44

Km-effort

0,96

Aerobic Efficiency

1,20 / 4:37

/km

VI / xPace

1,20 / 4:39

/km

VI / xGAP

45,76

Effective VO₂max

126

TRIMP

146

bpm

avg. Heart rate

178

bpm

max. Heart rate

658

kcal

Energy

+3,3

Pa:Hr

-7,3

Pw:Hr

109,8

ml/kg

Peak Epoc

+17/-44

Ascent/Descent

0,54

avg. Gradient

1,5

m/km

Relative elevation gain

0,0

Climb Score

Percentage hilly

Plainpalais

Route name

Plainpalais

Route

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	26,1 %	16:20	2,20 km	143 bpm	187 W
Zone 2 6:30/km - 6:01/km	32,3 %	20:14	3,23 km	141 bpm	205 W
Zone 3 6:00/km - 5:31/km	17,7 %	11:05	1,90 km	143 bpm	221 W
Zone 4 5:30/km - 5:01/km	6,1 %	3:50	0,73 km	141 bpm	230 W
Zone 5 5:00/km - 4:31/km	2,4 %	1:29	0,32 km	156 bpm	277 W
Zone 6 4:30/km - 4:01/km	1,7 %	1:02	0,25 km	157 bpm	292 W
Zone 7 4:00/km - 3:31/km	1,8 %	1:08	0,32 km	162 bpm	322 W
Zone 8 3:30/km - 3:01/km	10,9 %	6:48	2,11 km	169 bpm	428 W
Zone 9 3:00/km - …	1,0 %	0:39	0,23 km	168 bpm	447 W

Zone		Time	Distance	Power	Pace
Zone 0 ≤ 114 bpm / 62 %HRmax	0,6 %	0:23	0,03 km	69 W	13:10/km
Zone 1 ≤ 128 bpm / 70 %HRmax	1,7 %	1:05	0,19 km	211 W	5:43/km
Zone 2 ≤ 142 bpm / 77 %HRmax	61,5 %	38:29	6,06 km	201 W	6:21/km
Zone 3 ≤ 156 bpm / 85 %HRmax	9,2 %	5:47	1,05 km	245 W	5:29/km
Zone 4 ≤ 170 bpm / 92 %HRmax	13,8 %	8:40	1,97 km	312 W	4:24/km
Zone 5 ≥ 171 bpm / 93 %HRmax	13,1 %	8:11	1,97 km	331 W	4:10/km

Power data

Power Power zones All

236

avg. Power

3,73

W/kg

Specific power

307

xPower

1,30

Variability Index

0,81

Running Effectiveness

0,76

Efficiency Index

1,62

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,4 %	0:16	0,01 km	86 bpm	18:58/km
Zone 2 101 W - 200 W	32,2 %	20:10	2,98 km	140 bpm	6:45/km
Zone 3 201 W - 300 W	52,5 %	32:51	5,50 km	144 bpm	5:58/km
Zone 4 301 W - 400 W	6,0 %	3:44	1,02 km	162 bpm	3:39/km
Zone 5 401 W - …	8,9 %	5:34	1,75 km	170 bpm	3:11/km

Course

Running Dynamics

Cadence Stride length All

180

spm

Cadence

1,00

Stride length

11262

Total steps

Miscellaneous

Additional notes Temperature Heading All

23.12.2022

Date

07:12

Time of day

RPE

Subjective feeling

rainy

Weather condition

°C

Temperature

°C

Dew point

km/h

Wind speed

S / 197

Wind direction

Humidity

1017

hpa

Pressure

°C

Wind chill factor

°C

Heat index

#200-100