/

Athlete

raghnarok

Total distance

17 795,56 km

Activities

1 407x

Total duration

69d 08:31:37

Long Run: 2x 20' @MP

07:57

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

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

Composite data

Composite plot Pace zones Heart rate zones All

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

64,5

ml/kg

Peak Epoc

+115/-124

m

Ascent/Descent

1,25

%

avg. Gradient

6,0

m/km

Relative elevation gain

20

%

Percentage hilly

Plainpalais

Route name

Zone			Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km		6,9 %	7:03	0,90 km	140 bpm	197 W
Zone 2 6:30/km - 6:01/km		8,2 %	8:20	1,34 km	139 bpm	221 W
Zone 3 6:00/km - 5:31/km		26,4 %	26:46	4,69 km	140 bpm	233 W
Zone 4 5:30/km - 5:01/km		23,1 %	23:26	4,42 km	145 bpm	254 W
Zone 5 5:00/km - 4:31/km		26,5 %	26:55	5,68 km	152 bpm	290 W
Zone 6 4:30/km - 4:01/km		8,3 %	8:27	1,95 km	153 bpm	303 W
Zone 7 4:00/km - 3:31/km		0,6 %	0:37	0,16 km	144 bpm	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

Power Power zones All

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	137 bpm	16:52/km
Zone 2 101 W - 200 W		6,4 %	6:28	1,03 km	140 bpm	6:17/km
Zone 3 201 W - 300 W		75,2 %	1:16:20	14,13 km	144 bpm	5:24/km
Zone 4 301 W - 400 W		18,0 %	18:19	3,95 km	155 bpm	4:38/km
Zone 5 401 W - …		0,0 %	-	-	-	-

Course

Running Dynamics

Cadence Stride length All

184

spm

Cadence

1,02

m

Stride length

18688

Total steps

Miscellaneous

Additional notes Temperature Heading All

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

Device

Polar H10

HRMonitor

Altra Lone Peak 6

Running Shoes

Garmin Instinct Solar

Device

Apple WeatherKit

Weather source

Garmin

Source