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Tempo Run: 30' MP+

Overview

12,32

km

Distance

1:02:32

Time

1:02:32

Elapsed time

5:05

/km

Pace

268

W

avg. Power

144

bpm

avg. Heart rate

162

bpm

max. Heart rate

702

kcal

Energy

52,35

VO2max

117

TRIMP

49

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	2,90 km	16:04	5:32/km	-0:50/km
2.	6,68 km	31:24	4:42/km	0:00/km
3.	2,74 km	15:04	5:30/km	-0:48/km
Average (active)			4:42/km	+0:22/km
	Average (total)		5:04/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:33	5:34/km	135bpm	239W	+0/-4
1,00km	5:25	5:24/km	139bpm	250W	+4/-2
0,99km	5:30	5:35/km	140bpm	240W	+0/-2
1,02km	4:41	4:37/km	151bpm	300W	+2/-0
1,00km	4:47	4:47/km	150bpm	287W	+1/-0
1,00km	4:47	4:48/km	151bpm	294W	+6/-4
0,99km	4:37	4:39/km	154bpm	322W	+13/-0
1,01km	4:47	4:45/km	147bpm	276W	+4/-19
1,00km	4:38	4:39/km	146bpm	284W	+0/-8
1,00km	5:00	5:01/km	147bpm	272W	+0/-4
0,99km	5:17	5:23/km	139bpm	248W	+0/-2
1,01km	5:39	5:34/km	138bpm	240W	+0/-2
0,33km	1:52	5:49/km	138bpm	235W	+1/-0

Composite data

5:05

/km

avg. Pace

11,8

km/h

avg. Speed

5:05

/km

avg. GAP

12,81

km

Km-effort

1,07

Aerobic Efficiency

1,01 / 5:01

/km

VI / xPace

1,01 / 5:01

/km

VI / xGAP

52,35

Effective VO₂max

117

TRIMP

144

bpm

avg. Heart rate

78

%

avg. Heart rate

162

bpm

max. Heart rate

88

%

max. Heart rate

702

kcal

Energy

-0,7

%

Pa:Hr

-1,9

%

Pw:Hr

+49/-63

m

Ascent/Descent

0,91

%

avg. Gradient

7

%

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	5,2 %	3:17	0,39 km	75 %	210 W
Zone 2 6:30/km - 6:01/km	3,8 %	2:23	0,38 km	76 %	229 W
Zone 3 6:00/km - 5:31/km	13,6 %	8:30	1,49 km	76 %	242 W
Zone 4 5:30/km - 5:01/km	29,8 %	18:40	3,59 km	77 %	260 W
Zone 5 5:00/km - 4:31/km	33,4 %	20:55	4,41 km	80 %	284 W
Zone 6 4:30/km - 4:01/km	11,9 %	7:26	1,72 km	81 %	303 W
Zone 7 4:00/km - 3:31/km	2,1 %	1:20	0,34 km	80 %	328 W
Zone 8 3:30/km - 3:01/km	0,1 %	0:02	0,01 km	75 %	253 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,0 %	0:01	0,00 km	53 W	36:14/km
Zone 1 < 128 bpm / 70 %HRmax	2,5 %	1:32	0,26 km	218 W	5:51/km
Zone 2 < 142 bpm / 77 %HRmax	46,7 %	29:11	5,40 km	246 W	5:24/km
Zone 3 < 156 bpm / 85 %HRmax	49,1 %	30:41	6,43 km	290 W	4:46/km
Zone 4 < 170 bpm / 92 %HRmax	1,8 %	1:08	0,23 km	328 W	4:57/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

268

W

avg. Power

4,19

W/kg

Specific power

274

W

xPower

1,02

Variability Index

0,78

Running Effectiveness

0,74

Efficiency Index

1,86

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,2 %	0:07	0,00 km	63 %	24:15/km
Zone 2 101 W - 200 W	3,1 %	1:55	0,25 km	74 %	7:41/km
Zone 3 201 W - 300 W	79,2 %	49:32	9,62 km	78 %	5:09/km
Zone 4 301 W - 400 W	17,2 %	10:44	2,38 km	83 %	4:30/km
Zone 5 401 W - …	0,4 %	0:15	0,07 km	83 %	3:44/km

Course

Running Dynamics

188

spm

Cadence (Running)

1,05

m

Stride length

11756

Total steps

Miscellaneous

28.02.2023

Date

07:18

Time of day

15

RPE

4

Subjective feeling

cloudy

Weather condition

-2

°C

Temperature

-5

°C

Dew Point

8

km/h

Wind speed

NE / 36

°

Wind direction

83

%

Humidity

1022

hpa

Pressure

-8

°C

Wind chill factor

-4

°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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