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Long Run

Overview

28,02

km

Distance

2:18:02

Time

2:18:27

Elapsed time

4:56

/km

Pace

248

W

avg. Power

148

bpm

avg. Heart rate

171

bpm

max. Heart rate

1 624

kcal

Energy

54,20

VO2max

238

TRIMP

34

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	4,00 km	20:53	5:13/km	-0:18/km
2.	4,00 km	20:29	5:07/km	-0:12/km
3.	4,00 km	20:11	5:03/km	-0:07/km
4.	4,00 km	19:56	4:59/km	-0:03/km
5.	4,00 km	19:29	4:52/km	+0:03/km
6.	4,00 km	18:58	4:45/km	+0:11/km
7.	4,00 km	18:00	4:30/km	+0:26/km
8.	0,02 km	0:05	4:10/km	+0:46/km
Average (active)			4:56/km	-0:00/km
	Average (total)		4:56/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:14	5:15/km	142bpm	223W	+0/-30
1,00km	5:14	5:14/km	146bpm	236W	+3/-0
1,00km	5:15	5:16/km	144bpm	240W	+4/-2
1,00km	5:09	5:09/km	142bpm	237W	+1/-4
1,00km	5:09	5:09/km	144bpm	239W	+0/-1
1,00km	5:08	5:08/km	146bpm	240W	+0/-1
1,00km	5:14	5:14/km	146bpm	248W	+11/-0
1,00km	4:58	4:57/km	147bpm	252W	+11/-12
1,00km	5:02	5:02/km	144bpm	237W	+1/-12
1,00km	5:03	5:03/km	143bpm	244W	+0/-0
1,00km	5:04	5:04/km	145bpm	242W	+0/-1
1,00km	5:01	5:01/km	143bpm	245W	+0/-0
1,00km	4:57	4:57/km	146bpm	247W	+0/-1
1,00km	5:02	5:02/km	144bpm	243W	+0/-0
1,00km	4:58	4:57/km	148bpm	249W	+2/-0
1,00km	4:59	5:00/km	146bpm	244W	+0/-3
1,00km	4:52	4:52/km	148bpm	252W	+1/-0
1,00km	4:50	4:50/km	149bpm	251W	+0/-1
1,00km	4:55	4:54/km	149bpm	250W	+1/-0
1,00km	4:53	4:53/km	150bpm	250W	+0/-1
1,00km	4:47	4:48/km	151bpm	253W	+0/-2
1,00km	4:51	4:51/km	152bpm	253W	+0/-0
1,00km	4:45	4:44/km	153bpm	258W	+0/-0
1,00km	4:35	4:35/km	155bpm	264W	+2/-4
1,00km	4:37	4:37/km	156bpm	263W	+0/-1
1,00km	4:32	4:33/km	157bpm	271W	+4/-1
1,00km	4:26	4:25/km	161bpm	274W	+4/-5
1,00km	4:24	4:24/km	161bpm	278W	+0/-0
0,02km	0:06	4:28/km	165bpm	273W	+0/-0

Composite data

4:56

/km

avg. Pace

12,2

km/h

avg. Speed

4:56

/km

avg. GAP

28,36

km

Km-effort

1,07

Aerobic Efficiency

1,00 / 4:54

/km

VI / xPace

1,00 / 4:54

/km

VI / xGAP

54,20

Effective VO₂max

238

TRIMP

148

bpm

avg. Heart rate

76

%

avg. Heart rate

171

bpm

max. Heart rate

88

%

max. Heart rate

1 624

kcal

Energy

3

Training Effect

-/+1

Performance condition

-2,4

%

Pa:Hr

-1,4

%

Pw:Hr

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,1 %	0:08	0,01 km	62 %	94 W
Zone 2 6:30/km - 6:01/km	0,2 %	0:19	0,05 km	74 %	201 W
Zone 3 6:00/km - 5:31/km	1,2 %	1:40	0,29 km	74 %	244 W
Zone 4 5:30/km - 5:01/km	41,1 %	56:44	11,00 km	74 %	240 W
Zone 5 5:00/km - 4:31/km	48,8 %	1:07:21	13,97 km	77 %	252 W
Zone 6 4:30/km - 4:01/km	8,6 %	11:48	2,69 km	82 %	277 W
Zone 7 4:00/km - 3:31/km	0,0 %	-	-	-	-
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Recovery < 136 bpm / 70 %HRmax	1,1 %	1:28	0,28 km	213 W	5:18/km
Easy < 152 bpm / 78 %HRmax	78,0 %	1:47:35	21,42 km	244 W	5:01/km
Steady < 166 bpm / 85 %HRmax	20,0 %	27:36	6,01 km	266 W	4:35/km
Threshold < 180 bpm / 92 %HRmax	1,0 %	1:21	0,31 km	279 W	4:21/km
Hard ≥ 181 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

248

W

avg. Power

3,44

W/kg

Specific power

250

W

xPower

1,01

Variability Index

0,98

Running Effectiveness

0,82

Efficiency Index

1,68

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 336 W	100,0 %	2:18:00	28,02 km	76 %	4:55/km
Zone 2 337 W - 378 W	0,0 %	-	-	-	-
Zone 3 379 W - 420 W	0,0 %	-	-	-	-
Zone 4 421 W - 483 W	0,0 %	-	-	-	-
Zone 5 484 W - …	0,0 %	-	-	-	-

Course and elevation data

28,02

km

Distance

+34/-70

m

Ascent/Descent

6

%

Percentage hilly

0,37

%

avg. Gradient

28,36

km

Km-effort

Climb Score view

Running Dynamics

162

spm

Cadence (Running)

1,25

m

Stride length

8,3

cm

Vertical oscillation

6,6

%

Vertical ratio

-

ms

Ground contact time

-

%

Ground contact balance

22361

Total steps

Miscellaneous

18.02.2018

Date

foggy

Weather condition

-4

°C

Temperature

-6

°C

Dew Point

4

km/h

Wind speed

E / 68

°

Wind direction

86

%

Humidity

1029

hpa

Pressure

-10

°C

Wind chill factor

-6

°C

Heat index

Adios Boost 3 (weinrot)

Laufschuhe

Garmin Forerunner 935

Device

Source of weather data: Powered by Dark Sky

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