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Zawody: 4. Bieg Trzech Wzgórz

Overview

9,17

km

Distance

47:35

Time

47:35

Elapsed time

5:11

/km

Pace

36

W

avg. Power

169

bpm

avg. Heart rate

186

bpm

max. Heart rate

674

kcal

Energy

39,51

VO2max

126

TRIMP

24

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	5:24	5:26/km	-0:14/km
2.	1,00 km	5:09	5:09/km	+0:02/km
3.	1,00 km	4:54	4:54/km	+0:18/km
4.	1,00 km	5:11	5:11/km	+0:00/km
5.	1,00 km	5:02	5:02/km	+0:09/km
6.	1,00 km	5:03	5:03/km	+0:08/km
7.	1,00 km	5:10	5:10/km	+0:01/km
8.	1,00 km	5:09	5:10/km	+0:02/km
9.	1,00 km	5:36	5:36/km	-0:25/km
10.	0,18 km	0:57	5:22/km	-0:11/km
	Average (total)		5:11/km

1st/2nd Half
	4,58 km	23:39	5:10/km	+0:02/km
	4,59 km	23:54	5:13/km	-0:01/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:26	5:26/km	140bpm	29W	+0/-1
1,00km	5:09	5:09/km	161bpm	46W	+7/-0
1,00km	4:53	4:54/km	171bpm	31W	+4/-9
1,00km	5:12	5:11/km	174bpm	37W	+6/-0
1,00km	5:01	5:02/km	174bpm	45W	+4/-15
1,00km	5:04	5:03/km	175bpm	47W	+6/-0
1,00km	5:10	5:10/km	174bpm	26W	+0/-2
1,00km	5:09	5:10/km	175bpm	40W	+4/-5
1,00km	5:36	5:36/km	178bpm	34W	+4/-2
0,17km	0:55	5:18/km	180bpm	29W	+0/-0

Composite data

5:11

/km

avg. Pace

11,6

km/h

avg. Speed

5:10

/km

avg. GAP

9,41

km

Km-effort

0,90

Aerobic Efficiency

1,01 / 5:09

/km

VI / xPace

1,01 / 5:08

/km

VI / xGAP

39,51

Effective VO₂max

126

TRIMP

169

bpm

avg. Heart rate

87

%

avg. Heart rate

186

bpm

max. Heart rate

96

%

max. Heart rate

674

kcal

Energy

+8,4

%

Pa:Hr

-19,5

%

Pw:Hr

+24/-24

m

Ascent/Descent

0,52

%

avg. Gradient

9

%

Percentage hilly

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	6,1 %	2:53	0,35 km	87 %	34 W
Zone 2 6:30/km - 6:01/km	6,7 %	3:10	0,52 km	88 %	41 W
Zone 3 6:00/km - 5:31/km	13,3 %	6:21	1,09 km	89 %	39 W
Zone 4 5:30/km - 5:01/km	27,8 %	13:14	2,53 km	86 %	32 W
Zone 5 5:00/km - 4:31/km	40,0 %	19:02	3,97 km	87 %	29 W
Zone 6 4:30/km - 4:01/km	4,8 %	2:16	0,53 km	89 %	35 W
Zone 7 4:00/km - 3:31/km	1,3 %	0:38	0,18 km	89 %	60 W
Zone 8 3:30/km - 3:01/km	0,0 %	0:01	0,00 km	90 %	286 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 52 %HRmax	2,3 %	1:05	0,21 km	26 W	5:10/km
Zone 2 < 140 bpm / 72 %HRmax	1,4 %	0:40	0,14 km	20 W	4:49/km
Zone 3 < 160 bpm / 82 %HRmax	10,6 %	5:02	0,91 km	23 W	5:32/km
Zone 4 < 180 bpm / 93 %HRmax	82,7 %	39:20	7,64 km	34 W	5:09/km
Zone 5 ≥ 181 bpm / 93 %HRmax	3,1 %	1:28	0,27 km	40 W	5:26/km

Power data

36

W

avg. Power

0,50

W/kg

Specific power

51

W

xPower

1,42

Variability Index

6,39

Running Effectiveness

5,35

Efficiency Index

0,20

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	92,6 %	44:05	8,51 km	87 %	5:11/km
Zone 2 101 W - 200 W	0,6 %	0:16	0,05 km	89 %	5:16/km
Zone 3 201 W - 300 W	5,9 %	2:48	0,54 km	88 %	5:09/km
Zone 4 301 W - 400 W	0,5 %	0:14	0,05 km	89 %	4:23/km
Zone 5 401 W - …	0,4 %	0:12	0,02 km	90 %	10:57/km

Course

Running Dynamics

186

spm

Cadence (Running)

1,04

m

Stride length

8851

Total steps

Miscellaneous

14.10.2017

Date

19

RPE

changeable

Weather condition

18

°C

Temperature

11

°C

Dew Point

8

km/h

Wind speed

W / 281

°

Wind direction

63

%

Humidity

1025

hpa

Pressure

18

°C

Wind chill factor

18

°C

Heat index

Nike Free Run 4.0 Flyknit

Buty

TomTom Multisport Cardio

Watch

Race Result 4. Bieg Trzech Wzgórz

Official distance: 9,2 km
Official time: 47:35
Effective VO₂max: 38,07
Age grade: 54,56 %

Source of weather data: Powered by Dark Sky

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