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Warm-up

Overview

2,60

km

Distance

15:00

Time

23:17

Elapsed time

5:46

/km

Pace

321

W

avg. Power

133

bpm

avg. Heart rate

155

bpm

max. Heart rate

220

kcal

Energy

47,34

VO2max

20

TRIMP

24

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	5:51	5:51/km	-0:35/km
2.	1,00 km	4:23	4:23/km	+0:53/km
3.	0,97 km	5:24	5:34/km	-0:18/km
	Average (total)		5:16/km

Distance	Time	Pace	bpm	Power	elev.
0,95km	5:47	6:04/km	124bpm	298W	+5/-0
1,03km	4:21	4:23/km	134bpm	342W	+18/-24
0,98km	5:29	5:35/km	142bpm	329W	+6/-9

Heart rate data

133

bpm

avg. Heart rate

70

%

avg. Heart rate

155

bpm

max. Heart rate

82

%

max. Heart rate

220

kcal

Energy

20

TRIMP

2,0

Training Effect

+24,7

%

Pa:Hr

+19,0

%

Pw:Hr

26,0

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 53 %HRmax	2,7 %	0:25	0,26 km	255 W	1:36/km
Zone 2 < 110 bpm / 58 %HRmax	3,4 %	0:32	0,08 km	273 W	6:30/km
Zone 3 < 120 bpm / 63 %HRmax	6,0 %	0:56	0,22 km	342 W	4:20/km
Zone 4 < 130 bpm / 68 %HRmax	17,4 %	2:43	0,46 km	314 W	5:51/km
Zone 5 < 140 bpm / 74 %HRmax	49,0 %	7:39	1,36 km	325 W	5:39/km
Zone 6 < 150 bpm / 79 %HRmax	17,3 %	2:42	0,48 km	327 W	5:41/km
Zone 7 < 160 bpm / 84 %HRmax	4,3 %	0:40	0,12 km	347 W	5:42/km
Zone 8 < 170 bpm / 89 %HRmax	0,0 %	-	-	-	-
Zone 9 < 180 bpm / 95 %HRmax	0,0 %	-	-	-	-
Zone 10 ≥ 181 bpm / 95 %HRmax	0,0 %	-	-	-	-

Pace data

5:46

/km

avg. Pace

10,4

km/h

avg. Speed

5:17

/km

avg. GAP

47,34

Effective VO₂max

1,94 / 2:59

/km

VI / xPace

1,74 / 3:02

/km

VI / xGAP

1,12

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	9,4 %	1:28	0,20 km	65 %	269 W
Zone 2 6:30/km - 6:01/km	20,4 %	3:11	0,51 km	68 %	291 W
Zone 3 6:00/km - 5:31/km	40,4 %	6:19	1,10 km	72 %	321 W
Zone 4 5:30/km - 5:01/km	24,1 %	3:46	0,71 km	73 %	336 W
Zone 5 5:00/km - 4:31/km	0,9 %	0:08	0,03 km	65 %	377 W
Zone 6 4:30/km - 4:01/km	0,5 %	0:05	0,02 km	70 %	428 W
Zone 7 4:00/km - 3:31/km	0,4 %	0:04	0,02 km	69 %	539 W
Zone 8 3:30/km - 3:01/km	1,3 %	0:12	0,06 km	66 %	683 W
Zone 9 3:00/km - …	2,6 %	0:24	0,32 km	59 %	360 W

Power data

321

W

avg. Power

3,55

W/kg

Specific power

347

W

xPower

1,08

Variability Index

0,81

Running Effectiveness

0,54

Efficiency Index

2,41

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	1,1 %	0:10	0,01 km	56 %	12:35/km
Zone 3 201 W - 300 W	28,3 %	4:25	0,90 km	66 %	4:55/km
Zone 4 301 W - 400 W	67,3 %	10:31	1,90 km	72 %	5:33/km
Zone 5 401 W - …	3,3 %	0:31	0,16 km	66 %	3:14/km

Course and elevation data

2,60

km

Distance

+24/-31

m

Ascent/Descent

25

%

Percentage hilly

3 812

Vm/h

VAM

2,12

%

avg. Gradient

2,84

km

Km-effort

Bertrange

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

158

spm

Cadence (Running)

1,10

m

Stride length

2370

Total steps

Miscellaneous

08.11.2019

Date

18:07

Time of day

changeable

Weather condition

5

°C

Temperature

2

°C

Dew Point

8

km/h

Wind speed

NW / 323

°

Wind direction

82

%

Humidity

1008

hpa

Pressure

1

°C

Wind chill factor

4

°C

Heat index

Saucony Kinvara 9

Shoes

Garmin Forerunner 235

Device

Ironkrescht

Training partner

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	1:27	1:10	124 bpm	-50 bpm =	74 bpm
2.	2:48	0:14	122 bpm	-13 bpm =	109 bpm
3.	4:00	2:46	136 bpm	-35 bpm =	101 bpm
4.	5:41	1:05	130 bpm	-5 bpm =	125 bpm
5.	5:47	2:21	123 bpm	-30 bpm =	93 bpm
6.	14:37	0:04	155 bpm	-1 bpm =	154 bpm
		7:40

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