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Tempo Run: 20' @MP

Overview

13,36

km

Distance

1:14:10

Time

1:14:10

Elapsed time

5:33

/km

Pace

241

W

avg. Power

143

bpm

avg. Heart rate

167

bpm

max. Heart rate

785

kcal

Energy

47,49

VO2max

133

TRIMP

80

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	6,41 km	37:04	5:47/km	-0:52/km
2.	4,47 km	21:57	4:55/km	0:00/km
3.	2,49 km	15:09	6:06/km	-1:11/km
Average (active)			4:55/km	+0:38/km
	Average (total)		5:33/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	6:00	6:05/km	135bpm	217W	+1/-0
1,01km	5:51	5:48/km	138bpm	229W	+1/-0
1,00km	5:47	5:46/km	138bpm	231W	+5/-4
0,99km	5:28	5:31/km	139bpm	239W	+5/-10
1,01km	5:42	5:40/km	140bpm	231W	+0/-3
1,00km	5:45	5:46/km	140bpm	229W	+0/-2
1,00km	5:42	5:42/km	151bpm	283W	+41/-4
1,00km	4:46	4:45/km	159bpm	294W	+8/-9
0,99km	4:54	4:56/km	154bpm	284W	+10/-4
1,00km	4:52	4:52/km	148bpm	264W	+1/-16
1,01km	5:00	4:57/km	150bpm	235W	+4/-38
0,99km	5:48	5:52/km	139bpm	228W	+0/-0
1,01km	6:03	5:59/km	138bpm	220W	+9/-4
0,36km	2:34	7:05/km	136bpm	196W	+5/-0

Composite data

5:33

/km

avg. Pace

10,8

km/h

avg. Speed

5:32

/km

avg. GAP

14,16

km

Km-effort

0,99

Aerobic Efficiency

1,03 / 5:25

/km

VI / xPace

1,03 / 5:22

/km

VI / xGAP

47,49

Effective VO₂max

133

TRIMP

143

bpm

avg. Heart rate

78

%

avg. Heart rate

167

bpm

max. Heart rate

91

%

max. Heart rate

785

kcal

Energy

-1,8

%

Pa:Hr

-2,3

%

Pw:Hr

+80/-85

m

Ascent/Descent

1,24

%

avg. Gradient

18

%

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	10,6 %	7:54	1,00 km	75 %	191 W
Zone 2 6:30/km - 6:01/km	14,2 %	10:31	1,70 km	76 %	224 W
Zone 3 6:00/km - 5:31/km	30,5 %	22:39	3,92 km	76 %	231 W
Zone 4 5:30/km - 5:01/km	21,8 %	16:09	3,07 km	78 %	255 W
Zone 5 5:00/km - 4:31/km	17,9 %	13:16	2,77 km	82 %	276 W
Zone 6 4:30/km - 4:01/km	4,0 %	3:00	0,69 km	83 %	273 W
Zone 7 4:00/km - 3:31/km	0,3 %	0:15	0,07 km	79 %	286 W
Zone 8 3:30/km - 3:01/km	0,6 %	0:28	0,14 km	74 %	386 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,2 %	0:07	0,02 km	178 W	6:00/km
Zone 1 < 128 bpm / 70 %HRmax	1,9 %	1:24	0,22 km	208 W	6:18/km
Zone 2 < 142 bpm / 77 %HRmax	59,7 %	44:20	7,55 km	225 W	5:52/km
Zone 3 < 156 bpm / 85 %HRmax	27,3 %	20:17	3,98 km	257 W	5:06/km
Zone 4 < 170 bpm / 92 %HRmax	10,9 %	8:04	1,59 km	303 W	5:05/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

241

W

avg. Power

3,77

W/kg

Specific power

253

W

xPower

1,05

Variability Index

0,80

Running Effectiveness

0,75

Efficiency Index

1,69

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,1 %	0:05	0,00 km	76 %	24:13/km
Zone 2 101 W - 200 W	9,1 %	6:46	0,93 km	74 %	7:15/km
Zone 3 201 W - 300 W	82,6 %	1:01:17	11,17 km	77 %	5:29/km
Zone 4 301 W - 400 W	8,0 %	5:54	1,21 km	85 %	4:54/km
Zone 5 401 W - …	0,2 %	0:10	0,05 km	73 %	3:15/km

Course

Running Dynamics

186

spm

Cadence (Running)

0,97

m

Stride length

13795

Total steps

Miscellaneous

16.01.2023

Date

06:59

Time of day

15

RPE

4

Subjective feeling

cloudy

Weather condition

1

°C

Temperature

-2

°C

Dew Point

12

km/h

Wind speed

SW / 220

°

Wind direction

79

%

Humidity

1000

hpa

Pressure

-4

°C

Wind chill factor

-1

°C

Heat index

#@MP

Tags

Garmin Instinct Solar

GPS

Polar OH1

HRMonitor

Vibram V-Alpha

Running Shoes

Garmin Instinct Solar

Device

Notes:
Pas de gène au releveur gauche :)

Source of weather data: Weather

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