Athlete

denisfl

Race: Boka half marsthon

00:00

Overview

21,30

Distance

1:41:17

Time

1:41:17

Elapsed time

4:45

/km

Pace

309

avg. Power

168

bpm

avg. Heart rate

176

bpm

max. Heart rate

1 394

kcal

Energy

45,06

VO2max

320

TRIMP

Elevation

Race Result: Boka half marsthon 21,3 km 1:41:17

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	1,00 km	5:04	5:04/km	+0:19/km
2.	1,00 km	4:58	4:58/km	+0:13/km
3.	1,00 km	4:55	4:55/km	+0:10/km
4.	1,00 km	4:37	4:37/km	-0:08/km
5.	1,00 km	4:50	4:50/km	+0:05/km
6.	1,00 km	4:48	4:48/km	+0:03/km
7.	1,00 km	4:43	4:43/km	-0:02/km
8.	1,00 km	4:44	4:44/km	-0:01/km
9.	1,00 km	4:38	4:38/km	-0:07/km
10.	1,00 km	4:43	4:43/km	-0:02/km
11.	1,00 km	4:37	4:37/km	-0:08/km
12.	1,00 km	4:41	4:41/km	-0:04/km
13.	1,00 km	4:42	4:42/km	-0:03/km
14.	1,00 km	4:43	4:43/km	-0:02/km
15.	1,00 km	4:45	4:45/km	-0:00/km
16.	1,00 km	4:47	4:47/km	+0:02/km
17.	1,00 km	4:40	4:40/km	-0:05/km
18.	1,00 km	4:42	4:42/km	-0:03/km
19.	1,00 km	4:44	4:44/km	-0:01/km
20.	1,00 km	4:48	4:48/km	+0:03/km
21.	1,00 km	4:49	4:49/km	+0:04/km
22.	0,30 km	1:18	4:24/km	-0:21/km
	Average (total)		4:45/km

1st/2nd Half
	10,64 km	50:54	4:47/km	+0:02/km
	10,64 km	50:18	4:44/km	-0:02/km

Distance	Time	Pace	bpm	Power	elev.
1,00 km	5:03	5:04/km	158 bpm	294 W	+4/-0
1,00 km	4:57	4:58/km	163 bpm	299 W	+8/-5
0,98 km	4:50	4:55/km	164 bpm	317 W	+12/-0
1,01 km	4:39	4:37/km	167 bpm	300 W	+0/-14
1,01 km	4:52	4:50/km	167 bpm	299 W	+0/-3
1,00 km	4:48	4:49/km	167 bpm	305 W	+0/-0
0,99 km	4:39	4:43/km	168 bpm	311 W	+0/-1
1,02 km	4:49	4:44/km	168 bpm	311 W	+0/-0
1,00 km	4:37	4:38/km	170 bpm	318 W	+0/-1
1,00 km	4:44	4:43/km	170 bpm	330 W	+11/-0
1,00 km	4:37	4:37/km	168 bpm	303 W	+0/-12
1,00 km	4:40	4:41/km	168 bpm	316 W	+0/-0
0,99 km	4:40	4:42/km	168 bpm	314 W	+0/-0
1,01 km	4:46	4:42/km	169 bpm	312 W	+4/-5
1,00 km	4:45	4:45/km	169 bpm	308 W	+0/-1
1,00 km	4:48	4:47/km	169 bpm	306 W	+0/-0
1,00 km	4:39	4:40/km	170 bpm	317 W	+0/-0
0,99 km	4:39	4:42/km	170 bpm	316 W	+1/-0
1,00 km	4:44	4:44/km	170 bpm	307 W	+0/-2
1,02 km	4:53	4:48/km	171 bpm	307 W	+0/-0
0,99 km	4:47	4:49/km	171 bpm	303 W	+0/-1
0,30 km	1:21	4:26/km	174 bpm	340 W	+0/-0

Heart rate data

Heart rate Heart rate zones Performance condition All

168

bpm

avg. Heart rate

176

bpm

max. Heart rate

1 394

kcal

Energy

320

TRIMP

5,0

Training Effect

0,3

Anaerobic Training Effect

+1/-1

Performance condition

+1,3

Pa:Hr

+1,4

Pw:Hr

130,6

ml/kg

Peak Epoc

11 [169]

bpm

max. Heart rate drop

Zone		Time	Distance	Power	Pace
Zone 1 ≤ 100 bpm / 55 %HRmax	0,0 %	-	-	-	-
Zone 2 ≤ 140 bpm / 77 %HRmax	0,2 %	0:11	0,02 km	131 W	10:18/km
Zone 3 ≤ 160 bpm / 87 %HRmax	6,8 %	6:56	1,40 km	297 W	4:57/km
Zone 4 ≤ 180 bpm / 98 %HRmax	93,0 %	1:34:10	19,88 km	311 W	4:44/km
Zone 5 ≥ 181 bpm / 99 %HRmax	0,0 %	-	-	-	-

Pace data

Pace Pace zones All

4:45

/km

avg. Pace

12,6

km/h

avg. Speed

4:45

/km

avg. GAP

45,06

Effective VO₂max

1,00 / 4:45

/km

VI / xPace

1,00 / 4:44

/km

VI / xGAP

4:13

/km

max. Pace

4:13

/km

max. GAP

0,98

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,1 %	0:06	0,00 km	70 %	109 W
Zone 2 6:30/km - 6:01/km	0,0 %	0:03	0,01 km	90 %	307 W
Zone 3 6:00/km - 5:31/km	0,3 %	0:18	0,05 km	91 %	292 W
Zone 4 5:30/km - 5:01/km	13,5 %	13:41	2,65 km	91 %	302 W
Zone 5 5:00/km - 4:31/km	73,3 %	1:14:10	15,62 km	92 %	310 W
Zone 6 4:30/km - 4:01/km	12,7 %	12:52	2,94 km	92 %	320 W
Zone 7 4:00/km - 3:31/km	0,1 %	0:05	0,02 km	92 %	324 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

Power Power zones All

309

avg. Power

4,53

W/kg

Specific power

311

xPower

1,01

Variability Index

0,77

Running Effectiveness

0,68

Efficiency Index

1,84

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,1 %	0:05	0,00 km	64 %	1666:40/km
Zone 2 101 W - 200 W	0,0 %	0:03	0,01 km	71 %	7:33/km
Zone 3 201 W - 300 W	24,1 %	24:23	4,97 km	91 %	4:54/km
Zone 4 301 W - 400 W	75,8 %	1:16:46	16,32 km	92 %	4:42/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course and elevation data

21,30

Distance

+33/-36

Ascent/Descent

0,0

Climb Score

Percentage hilly

1,5

m/km

Relative elevation gain

0,32

avg. Gradient

21,63

Km-effort

Tivat-Kotor

Route name

Running Dynamics

Cadence Stride length All

170

spm

Cadence

1,24

Stride length

17218

Total steps

Miscellaneous

Additional notes Fit details (by file) Temperature Heading All

15.12.2024

Date

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew point

km/h

Wind speed

N / 8

Wind direction

Humidity

Cloud cover

1021

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Garmin Forerunner 745

Device

Apple WeatherKit

Weather source

Garmin

Source

Race Result Boka half marsthon

Official distance: 21,3 km
Official time: 1:41:17
Effective VO₂max: 44,99
Age grade: 59,71 %

Age standard: 1:00:28, Open standard: 58:37
via tables by Alan Jones / WMA / USATF

49,90

VO2max estimate

96,0

Recovery time

5,0

Training effect

0,3

Anaerobic Training effect

+1/-1

Performance condition

550

TRIMP

1 401

Sweat loss

Heart rate variability

R-R intervals Successive differences Poincaré plot DFA-a1 All

2,2

lnRMSSD

356

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

0,4

pNN50

0,7

pNN20

1,5

Anomalies

0,55

avg. DFA-alpha1

0,26

min. DFA-alpha1

0,86

max. DFA-alpha1

> 0,75

Valid

1,8

Artifacts

Estimated aerobic threshold:
Power: -
Heart rate: 156 bpm
Pace: 23:32/km