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Long Run: 2x 20' @MP

Overview

19,14

km

Distance

1:41:34

Time

1:41:34

Elapsed time

5:18

/km

Pace

255

W

avg. Power

145

bpm

avg. Heart rate

161

bpm

max. Heart rate

1 034

kcal

Energy

49,24

VO2max

192

TRIMP

115

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	4,78 km	27:14	5:42/km	-0:24/km
2.	4,20 km	20:12	4:49/km	+0:30/km
3.	0,96 km	5:46	6:02/km	-0:43/km
4.	4,36 km	20:25	4:41/km	+0:38/km
5.	4,85 km	27:57	5:46/km	-0:28/km
	Average (total)		5:18/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	5:43	5:46/km	137bpm	225W	+0/-5
0,99km	5:37	5:39/km	141bpm	238W	+4/-2
1,01km	5:46	5:44/km	140bpm	234W	+4/-3
1,00km	5:42	5:43/km	139bpm	236W	+6/-0
1,00km	5:30	5:29/km	144bpm	269W	+19/-0
1,00km	4:54	4:53/km	154bpm	302W	+12/-1
0,99km	4:44	4:47/km	154bpm	255W	+0/-32
1,01km	4:55	4:53/km	157bpm	315W	+23/-0
1,01km	4:42	4:40/km	154bpm	280W	+0/-13
1,00km	5:56	5:58/km	143bpm	242W	+26/-10
1,00km	4:37	4:36/km	153bpm	301W	+4/-10
0,99km	4:44	4:45/km	155bpm	298W	+9/-1
1,00km	4:47	4:47/km	154bpm	293W	+8/-7
1,00km	4:38	4:37/km	154bpm	301W	+2/-4
0,98km	4:56	5:02/km	144bpm	227W	+0/-37
1,01km	5:46	5:41/km	140bpm	228W	+0/-6
1,00km	5:48	5:47/km	139bpm	228W	+5/-4
1,00km	5:45	5:44/km	139bpm	227W	+0/-4
0,99km	5:46	5:50/km	138bpm	227W	+1/-0
0,15km	1:18	9:08/km	137bpm	160W	+4/-0

Composite data

5:18

/km

avg. Pace

11,3

km/h

avg. Speed

5:17

/km

avg. GAP

20,29

km

Km-effort

1,02

Aerobic Efficiency

1,02 / 5:11

/km

VI / xPace

1,02 / 5:10

/km

VI / xGAP

49,24

Effective VO₂max

192

TRIMP

145

bpm

avg. Heart rate

79

%

avg. Heart rate

161

bpm

max. Heart rate

88

%

max. Heart rate

1 034

kcal

Energy

+0,6

%

Pa:Hr

+0,4

%

Pw:Hr

+115/-124

m

Ascent/Descent

1,25

%

avg. Gradient

20

%

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	6,9 %	7:03	0,90 km	76 %	197 W
Zone 2 6:30/km - 6:01/km	8,2 %	8:20	1,34 km	76 %	221 W
Zone 3 6:00/km - 5:31/km	26,4 %	26:46	4,69 km	76 %	233 W
Zone 4 5:30/km - 5:01/km	23,1 %	23:26	4,42 km	79 %	254 W
Zone 5 5:00/km - 4:31/km	26,5 %	26:55	5,68 km	83 %	290 W
Zone 6 4:30/km - 4:01/km	8,3 %	8:27	1,95 km	83 %	303 W
Zone 7 4:00/km - 3:31/km	0,6 %	0:37	0,16 km	78 %	330 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	0,3 %	0:17	0,05 km	224 W	5:21/km
Zone 1 < 128 bpm / 70 %HRmax	0,9 %	0:56	0,16 km	224 W	5:42/km
Zone 2 < 142 bpm / 77 %HRmax	44,0 %	44:40	7,79 km	227 W	5:44/km
Zone 3 < 156 bpm / 85 %HRmax	45,4 %	46:06	9,16 km	274 W	5:02/km
Zone 4 < 170 bpm / 92 %HRmax	9,4 %	9:35	1,96 km	304 W	4:53/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

255

W

avg. Power

3,98

W/kg

Specific power

265

W

xPower

1,04

Variability Index

0,79

Running Effectiveness

0,74

Efficiency Index

1,76

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,4 %	0:27	0,03 km	74 %	16:52/km
Zone 2 101 W - 200 W	6,4 %	6:28	1,03 km	76 %	6:17/km
Zone 3 201 W - 300 W	75,2 %	1:16:20	14,13 km	78 %	5:24/km
Zone 4 301 W - 400 W	18,0 %	18:19	3,95 km	84 %	4:38/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

184

spm

Cadence (Running)

1,02

m

Stride length

18688

Total steps

Miscellaneous

10.02.2023

Date

07:57

Time of day

16

RPE

5

Subjective feeling

sunny

Weather condition

-2

°C

Temperature

-5

°C

Dew Point

2

km/h

Wind speed

NE / 43

°

Wind direction

79

%

Humidity

1040

hpa

Pressure

-7

°C

Wind chill factor

-4

°C

Heat index

#@MP

Tags

Garmin Instinct Solar

GPS

Polar H10

HRMonitor

Altra Lone Peak 6

Running Shoes

Garmin Instinct Solar

Device

Source of weather data: Weather

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