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Long Run: 60' + 30' @MP+

Overview

27,77

km

Distance

2:20:04

Time

2:20:04

Elapsed time

5:03

/km

Pace

271

W

avg. Power

152

bpm

avg. Heart rate

171

bpm

max. Heart rate

1 495

kcal

Energy

48,82

VO2max

311

TRIMP

100

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	3,98 km	22:35	5:41/km	-0:56/km
2.	12,76 km	1:00:32	4:45/km	-0:00/km
3.	1,38 km	7:17	5:18/km	-0:33/km
4.	6,55 km	31:02	4:44/km	+0:00/km
5.	3,10 km	18:38	6:00/km	-1:16/km
Average (active)			4:44/km	+0:18/km
	Average (total)		5:03/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:01	6:02/km	138bpm	217W	+0/-3
1,00km	5:35	5:34/km	142bpm	242W	+4/-0
0,98km	5:38	5:44/km	143bpm	233W	+4/-6
1,01km	5:26	5:23/km	146bpm	251W	+3/-0
1,00km	4:46	4:46/km	156bpm	287W	+5/-8
0,99km	4:45	4:48/km	157bpm	293W	+4/-1
0,99km	5:02	5:05/km	164bpm	307W	+30/-0
1,01km	4:31	4:28/km	159bpm	293W	+1/-22
1,01km	4:42	4:38/km	161bpm	286W	+15/-21
1,00km	4:45	4:46/km	157bpm	296W	+4/-0
1,00km	4:49	4:48/km	159bpm	293W	+5/-1
0,98km	4:35	4:39/km	157bpm	289W	+0/-6
1,01km	4:44	4:40/km	157bpm	294W	+0/-3
1,00km	4:49	4:48/km	155bpm	290W	+4/-2
1,00km	4:47	4:47/km	156bpm	307W	+15/-4
0,99km	4:41	4:43/km	158bpm	314W	+18/-4
1,01km	4:56	4:53/km	153bpm	281W	+3/-4
1,00km	5:14	5:13/km	144bpm	227W	+0/-33
0,99km	4:43	4:47/km	154bpm	278W	+0/-6
1,02km	4:48	4:44/km	156bpm	293W	+6/-4
0,98km	4:43	4:48/km	155bpm	289W	+0/-1
1,01km	4:45	4:43/km	156bpm	296W	+4/-1
1,01km	4:43	4:41/km	155bpm	296W	+2/-4
0,99km	4:42	4:44/km	153bpm	290W	+0/-3
1,00km	5:05	5:04/km	151bpm	270W	+6/-4
1,00km	6:03	6:03/km	140bpm	213W	+0/-5
1,01km	6:10	6:06/km	140bpm	214W	+2/-0
0,77km	4:36	5:56/km	140bpm	221W	+3/-4

Composite data

5:03

/km

avg. Pace

11,9

km/h

avg. Speed

5:02

/km

avg. GAP

28,77

km

Km-effort

1,02

Aerobic Efficiency

1,02 / 4:57

/km

VI / xPace

1,02 / 4:56

/km

VI / xGAP

48,82

Effective VO₂max

311

TRIMP

152

bpm

avg. Heart rate

83

%

avg. Heart rate

171

bpm

max. Heart rate

93

%

max. Heart rate

1 495

kcal

Energy

±0,0

%

Pa:Hr

-0,6

%

Pw:Hr

+100/-110

m

Ascent/Descent

0,76

%

avg. Gradient

9

%

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	5,4 %	7:30	0,97 km	78 %	208 W
Zone 2 6:30/km - 6:01/km	6,2 %	8:37	1,37 km	78 %	223 W
Zone 3 6:00/km - 5:31/km	14,3 %	20:03	3,50 km	78 %	235 W
Zone 4 5:30/km - 5:01/km	18,0 %	25:12	4,82 km	82 %	265 W
Zone 5 5:00/km - 4:31/km	39,6 %	55:24	11,66 km	85 %	290 W
Zone 6 4:30/km - 4:01/km	15,4 %	21:33	4,99 km	85 %	304 W
Zone 7 4:00/km - 3:31/km	1,2 %	1:45	0,46 km	85 %	306 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 %	0:12	0,02 km	152 W	8:27/km
Zone 1 < 128 bpm / 70 %HRmax	0,4 %	0:37	0,11 km	196 W	5:51/km
Zone 2 < 142 bpm / 77 %HRmax	18,2 %	25:31	4,39 km	223 W	5:48/km
Zone 3 < 156 bpm / 85 %HRmax	47,6 %	1:06:40	13,31 km	271 W	5:00/km
Zone 4 < 170 bpm / 92 %HRmax	33,4 %	46:46	9,87 km	298 W	4:44/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,2 %	0:18	0,06 km	355 W	4:39/km

Power data

271

W

avg. Power

4,23

W/kg

Specific power

279

W

xPower

1,03

Variability Index

0,78

Running Effectiveness

0,73

Efficiency Index

1,78

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	0,00 km	-	-
Zone 2 101 W - 200 W	4,0 %	5:34	0,87 km	74 %	6:24/km
Zone 3 201 W - 300 W	74,0 %	1:43:35	20,12 km	82 %	5:09/km
Zone 4 301 W - 400 W	22,1 %	30:55	6,78 km	86 %	4:33/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

186

spm

Cadence (Running)

1,07

m

Stride length

26052

Total steps

Miscellaneous

18.02.2023

Date

08:01

Time of day

17

RPE

5

Subjective feeling

cloudy

Weather condition

6

°C

Temperature

4

°C

Dew Point

3

km/h

Wind speed

SW / 216

°

Wind direction

85

%

Humidity

1031

hpa

Pressure

3

°C

Wind chill factor

5

°C

Heat index

#@MP

Tags

Garmin Instinct Solar

GPS

Polar H10

HRMonitor

VFF V-Trail 2.0 I

Running Shoes

Garmin Instinct Solar

Device

Source of weather data: Weather

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