Athlete

raghnarok

Total distance

17 795,56 km

Activities

1 407x

Total duration

69d 08:31:37

Interval training: 2x 8x200-100 R.5'

07:44

Overview

13,69

Distance

1:12:45

Time

1:12:45

Elapsed time

5:19

/km

Pace

253

avg. Power

148

bpm

avg. Heart rate

180

bpm

max. Heart rate

749

kcal

Energy

47,41

VO2max

155

TRIMP

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	4,46 km	26:14	5:53/km	+2:34/km
2.	0,20 km	0:41	3:24/km	+0:05/km
3.	0,11 km	0:38	5:45/km	+2:27/km
4.	0,20 km	0:41	3:21/km	+0:02/km
5.	0,11 km	0:37	5:30/km	+2:12/km
6.	0,20 km	0:40	3:22/km	+0:03/km
7.	0,11 km	0:39	5:45/km	+2:26/km
8.	0,20 km	0:40	3:16/km	-0:03/km
9.	0,11 km	0:41	6:16/km	+2:57/km
10.	0,20 km	0:40	3:20/km	+0:01/km
11.	0,11 km	0:37	5:39/km	+2:21/km
12.	0,20 km	0:41	3:27/km	+0:08/km
13.	0,11 km	0:34	5:21/km	+2:02/km
14.	0,20 km	0:41	3:26/km	+0:07/km
15.	0,11 km	0:35	5:15/km	+1:56/km
16.	0,20 km	0:40	3:17/km	-0:02/km
17.	0,88 km	5:04	5:45/km	+2:26/km
18.	0,20 km	0:40	3:20/km	+0:01/km
19.	0,11 km	0:36	5:21/km	+2:03/km
20.	0,21 km	0:40	3:15/km	-0:04/km
21.	0,11 km	0:36	5:21/km	+2:03/km
22.	0,21 km	0:40	3:14/km	-0:05/km
23.	0,11 km	0:36	5:36/km	+2:18/km
24.	0,20 km	0:40	3:18/km	-0:01/km
25.	0,11 km	0:37	5:46/km	+2:27/km
26.	0,20 km	0:40	3:18/km	-0:01/km
27.	0,11 km	0:36	5:40/km	+2:21/km
28.	0,21 km	0:39	3:08/km	-0:10/km
29.	0,11 km	0:38	5:58/km	+2:40/km
30.	0,20 km	0:39	3:13/km	-0:06/km
31.	0,11 km	0:38	5:49/km	+2:30/km
32.	0,20 km	0:40	3:22/km	+0:03/km
33.	3,59 km	22:07	6:09/km	+2:51/km
Average (active)			3:19/km	-2:00/km
	Average (total)		5:19/km

Distance	Time	Pace	bpm	Power	elev.
1,00 km	5:48	5:48/km	137 bpm	225 W	+0/-4
0,99 km	5:51	5:54/km	139 bpm	226 W	+4/-1
1,01 km	5:52	5:50/km	139 bpm	227 W	+3/-0
0,99 km	5:55	5:56/km	138 bpm	221 W	+3/-4
0,99 km	4:48	4:49/km	156 bpm	284 W	+0/-1
1,01 km	4:23	4:22/km	170 bpm	327 W	+1/-0
1,01 km	4:20	4:17/km	171 bpm	327 W	+0/-0
1,00 km	5:09	5:10/km	150 bpm	262 W	+0/-0
1,00 km	4:09	4:07/km	170 bpm	341 W	+0/-2
0,99 km	4:03	4:05/km	173 bpm	349 W	+0/-0
1,00 km	5:38	5:41/km	148 bpm	230 W	+0/-4
1,00 km	6:12	6:11/km	140 bpm	208 W	+2/-4
1,01 km	6:22	6:18/km	136 bpm	206 W	+0/-0
0,69 km	4:17	6:12/km	135 bpm	206 W	+1/-4

Composite data

Composite plot Pace zones Heart rate zones All

5:19

/km

avg. Pace

11,3

km/h

avg. Speed

5:20

/km

avg. GAP

13,79

Km-effort

0,99

Aerobic Efficiency

1,18 / 4:30

/km

VI / xPace

1,18 / 4:30

/km

VI / xGAP

47,41

Effective VO₂max

155

TRIMP

148

bpm

avg. Heart rate

180

bpm

max. Heart rate

749

kcal

Energy

+3,3

Pa:Hr

-1,2

Pw:Hr

118,6

ml/kg

Peak Epoc

+10/-20

Ascent/Descent

0,22

avg. Gradient

0,7

m/km

Relative elevation gain

0,0

Climb Score

Percentage hilly

Plainpalais

Route name

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	15,1 %	10:59	1,53 km	145 bpm	205 W
Zone 2 6:30/km - 6:01/km	23,9 %	17:25	2,79 km	146 bpm	217 W
Zone 3 6:00/km - 5:31/km	33,1 %	24:06	4,17 km	143 bpm	228 W
Zone 4 5:30/km - 5:01/km	9,3 %	6:46	1,28 km	143 bpm	238 W
Zone 5 5:00/km - 4:31/km	2,5 %	1:50	0,39 km	150 bpm	247 W
Zone 6 4:30/km - 4:01/km	1,6 %	1:08	0,29 km	165 bpm	294 W
Zone 7 4:00/km - 3:31/km	1,9 %	1:23	0,38 km	165 bpm	329 W
Zone 8 3:30/km - 3:01/km	12,0 %	8:43	2,70 km	171 bpm	444 W
Zone 9 3:00/km - …	0,6 %	0:27	0,15 km	170 bpm	473 W

Zone		Time	Distance	Power	Pace
Zone 0 ≤ 114 bpm / 62 %HRmax	0,3 %	0:12	0,02 km	151 W	8:03/km
Zone 1 ≤ 128 bpm / 70 %HRmax	1,6 %	1:10	0,20 km	214 W	5:54/km
Zone 2 ≤ 142 bpm / 77 %HRmax	49,3 %	35:54	5,99 km	217 W	6:00/km
Zone 3 ≤ 156 bpm / 85 %HRmax	20,6 %	14:58	2,57 km	228 W	5:49/km
Zone 4 ≤ 170 bpm / 92 %HRmax	11,9 %	8:41	2,07 km	331 W	4:12/km
Zone 5 ≥ 171 bpm / 93 %HRmax	16,3 %	11:52	2,84 km	344 W	4:11/km

Power data

Power Power zones All

253

avg. Power

3,95

W/kg

Specific power

323

xPower

1,28

Variability Index

0,79

Running Effectiveness

0,74

Efficiency Index

1,71

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	10,7 %	7:48	1,17 km	139 bpm	6:42/km
Zone 3 201 W - 300 W	74,5 %	54:12	9,24 km	145 bpm	5:52/km
Zone 4 301 W - 400 W	4,1 %	3:00	0,86 km	168 bpm	3:30/km
Zone 5 401 W - …	10,7 %	7:47	2,43 km	171 bpm	3:13/km

Course

Running Dynamics

Cadence Stride length All

184

spm

Cadence

1,02

Stride length

13386

Total steps

Miscellaneous

Additional notes Temperature Heading All

02.02.2023

Date

07:44

Time of day

RPE

Subjective feeling

fair

Weather condition

°C

Temperature

-2

°C

Dew point

km/h

Wind speed

S / 202

Wind direction

Humidity

1033

hpa

Pressure

-4

°C

Wind chill factor

-2

°C

Heat index

#200-100