Long Run: Longue {2x 20' @MP}

Overview

21,97

Distance

1:59:27

Time

1:59:27

Elapsed time

5:26

/km

Pace

246

avg. Power

147

bpm

avg. Heart rate

168

bpm

max. Heart rate

1 262

kcal

Energy

46,82

VO2max

239

TRIMP

118

Elevation

Laps

	Distance	Time	Pace	diff
1.	9,92 km	57:33	5:48/km	-0:22/km
2.	4,19 km	20:27	4:53/km	+0:33/km
3.	0,84 km	4:28	5:21/km	+0:05/km
4.	4,44 km	21:11	4:46/km	+0:40/km
5.	2,58 km	15:48	6:07/km	-0:41/km
	Average (total)		5:26/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	5:54	5:58/km	137bpm	218W	+0/-3
1,00km	5:41	5:43/km	145bpm	235W	+4/-2
1,01km	5:32	5:29/km	149bpm	248W	+5/-4
1,00km	5:40	5:41/km	144bpm	238W	+5/-0
1,00km	5:46	5:47/km	141bpm	227W	+4/-7
0,99km	5:50	5:53/km	141bpm	230W	+4/-0
1,00km	6:14	6:16/km	150bpm	239W	+31/-0
1,01km	5:37	5:35/km	143bpm	214W	+0/-23
1,01km	6:01	5:58/km	145bpm	245W	+22/-0
1,00km	5:38	5:37/km	141bpm	233W	+10/-14
0,98km	4:47	4:53/km	153bpm	281W	+6/-8
1,00km	4:55	4:54/km	154bpm	284W	+4/-0
1,02km	5:01	4:56/km	155bpm	280W	+6/-6
1,00km	4:50	4:51/km	152bpm	282W	+0/-1
1,00km	5:14	5:13/km	142bpm	216W	+0/-38
1,00km	4:49	4:50/km	155bpm	286W	+4/-4
1,00km	4:49	4:49/km	157bpm	285W	+1/-4
1,01km	4:42	4:42/km	158bpm	294W	+4/-4
0,99km	4:45	4:48/km	160bpm	285W	+0/-4
1,01km	5:37	5:36/km	151bpm	237W	+0/-4
1,00km	5:56	5:58/km	140bpm	218W	+0/-1
0,98km	6:10	6:18/km	140bpm	206W	+0/-0

Composite data

5:26

/km

avg. Pace

11,0

km/h

avg. Speed

5:25

/km

avg. GAP

23,15

Km-effort

0,98

Aerobic Efficiency

1,02 / 5:20

/km

VI / xPace

1,02 / 5:20

/km

VI / xGAP

46,82

Effective VO₂max

239

TRIMP

147

bpm

avg. Heart rate

168

bpm

max. Heart rate

1 262

kcal

Energy

-3,7

Pa:Hr

-7,3

Pw:Hr

+118/-130

Ascent/Descent

1,13

avg. Gradient

0,0

Climb Score

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	6,3 %	7:29	1,02 km	79 %	211 W
Zone 2 6:30/km - 6:01/km	14,4 %	17:12	2,75 km	78 %	224 W
Zone 3 6:00/km - 5:31/km	31,3 %	37:20	6,50 km	78 %	231 W
Zone 4 5:30/km - 5:01/km	21,3 %	25:25	4,80 km	80 %	248 W
Zone 5 5:00/km - 4:31/km	19,9 %	23:47	4,97 km	84 %	281 W
Zone 6 4:30/km - 4:01/km	6,5 %	7:44	1,80 km	84 %	298 W
Zone 7 4:00/km - 3:31/km	0,4 %	0:31	0,14 km	86 %	316 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	0,1 %	0:04	0,01 km	149 W	8:40/km
Zone 1 < 128 bpm / 70 %HRmax	1,0 %	1:12	0,20 km	205 W	6:07/km
Zone 2 < 142 bpm / 77 %HRmax	32,0 %	38:11	6,59 km	222 W	5:48/km
Zone 3 < 156 bpm / 85 %HRmax	50,5 %	1:00:21	11,14 km	251 W	5:25/km
Zone 4 < 170 bpm / 92 %HRmax	16,5 %	19:40	4,04 km	287 W	4:52/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

246

avg. Power

3,84

W/kg

Specific power

253

xPower

1,03

Variability Index

0,80

Running Effectiveness

0,75

Efficiency Index

1,67

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	5,3 %	6:19	1,01 km	75 %	6:15/km
Zone 3 201 W - 300 W	87,5 %	1:44:33	19,06 km	80 %	5:29/km
Zone 4 301 W - 400 W	7,2 %	8:36	1,90 km	85 %	4:32/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

180

spm

Cadence (Running)

1,02

Stride length

21501

Total steps

Miscellaneous

29.01.2023

Date

08:27

Time of day

RPE

Subjective feeling

cloudy

Weather condition

-2

°C

Temperature

-5

°C

Dew Point

km/h

Wind speed

NE / 54

Wind direction

Humidity

1029

hpa

Pressure

-7

°C

Wind chill factor

-4

°C

Heat index

#@MP