Long Slow Distance

Overview

15,71

Distance

1:42:11

Time

1:42:11

Elapsed time

6:30

/km

Pace

284

avg. Power

138

bpm

avg. Heart rate

170

bpm

max. Heart rate

1 142

kcal

Energy

39,58

VO2max

147

TRIMP

311

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	6:27	6:27/km	+0:03/km
2.	1,00 km	6:56	6:56/km	-0:26/km
3.	1,00 km	6:25	6:25/km	+0:05/km
4.	1,00 km	6:35	6:35/km	-0:05/km
5.	1,00 km	6:37	6:37/km	-0:07/km
6.	1,00 km	6:43	6:43/km	-0:13/km
7.	1,00 km	6:33	6:33/km	-0:03/km
8.	1,00 km	6:46	6:46/km	-0:16/km
9.	1,00 km	6:33	6:33/km	-0:03/km
10.	1,00 km	6:29	6:29/km	+0:01/km
11.	1,00 km	6:17	6:17/km	+0:13/km
12.	1,00 km	6:07	6:07/km	+0:23/km
13.	1,00 km	6:25	6:25/km	+0:05/km
14.	1,00 km	6:31	6:31/km	-0:01/km
15.	1,00 km	6:18	6:18/km	+0:12/km
16.	0,71 km	4:29	6:20/km	+0:10/km
	Average (total)		6:30/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	6:20	6:27/km	123bpm	283W	+21/-13
1,00km	6:56	6:57/km	136bpm	258W	+42/-53
1,01km	6:30	6:25/km	139bpm	333W	+42/-20
1,00km	6:35	6:36/km	135bpm	300W	+20/-9
0,99km	6:35	6:40/km	138bpm	292W	+13/-0
1,01km	6:44	6:44/km	141bpm	299W	+25/-9
0,99km	6:30	6:34/km	140bpm	256W	+17/-28
1,01km	6:49	6:46/km	149bpm	314W	+36/-8
0,99km	6:31	6:34/km	134bpm	264W	+2/-11
1,00km	6:28	6:29/km	137bpm	281W	+12/-8
1,01km	6:21	6:17/km	130bpm	256W	+0/-26
0,98km	6:01	6:07/km	128bpm	225W	+2/-44
1,02km	6:32	6:25/km	145bpm	339W	+37/-13
0,98km	6:25	6:32/km	157bpm	352W	+35/-0
1,02km	6:24	6:18/km	141bpm	249W	+10/-33
0,71km	4:30	6:20/km	129bpm	229W	+0/-30

Heart rate data

138

bpm

avg. Heart rate

170

bpm

max. Heart rate

1 142

kcal

Energy

147

TRIMP

2,6

Training Effect

+1,8

Pa:Hr

+5,3

Pw:Hr

48,6

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 53 %HRmax	0,6 %	0:37	0,09 km	293 W	6:44/km
Zone 2 < 110 bpm / 58 %HRmax	0,8 %	0:51	0,13 km	321 W	6:46/km
Zone 3 < 120 bpm / 63 %HRmax	3,7 %	3:48	0,58 km	317 W	6:33/km
Zone 4 < 130 bpm / 68 %HRmax	18,4 %	18:50	2,97 km	253 W	6:21/km
Zone 5 < 140 bpm / 74 %HRmax	39,9 %	40:44	6,23 km	271 W	6:32/km
Zone 6 < 150 bpm / 79 %HRmax	19,8 %	20:16	3,12 km	307 W	6:29/km
Zone 7 < 160 bpm / 84 %HRmax	13,5 %	13:48	2,11 km	310 W	6:32/km
Zone 8 < 170 bpm / 89 %HRmax	3,2 %	3:17	0,48 km	333 W	6:52/km
Zone 9 < 180 bpm / 95 %HRmax	0,0 %	-	-	-	-
Zone 10 ≥ 181 bpm / 95 %HRmax	0,0 %	-	-	-	-

Pace data

6:30

/km

avg. Pace

9,2

km/h

avg. Speed

6:26

/km

avg. GAP

39,58

Effective VO₂max

1,02 / 6:22

/km

VI / xPace

1,04 / 6:13

/km

VI / xGAP

0,88

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	51,4 %	52:31	7,45 km	73 %	279 W
Zone 2 6:30/km - 6:01/km	32,7 %	33:23	5,33 km	73 %	287 W
Zone 3 6:00/km - 5:31/km	12,7 %	12:59	2,25 km	71 %	287 W
Zone 4 5:30/km - 5:01/km	2,2 %	2:15	0,42 km	74 %	296 W
Zone 5 5:00/km - 4:31/km	0,5 %	0:29	0,11 km	76 %	370 W
Zone 6 4:30/km - 4:01/km	0,4 %	0:22	0,09 km	77 %	459 W
Zone 7 4:00/km - 3:31/km	0,2 %	0:12	0,05 km	78 %	465 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

284

avg. Power

3,15

W/kg

Specific power

316

xPower

1,11

Variability Index

0,81

Running Effectiveness

0,54

Efficiency Index

2,06

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	7,4 %	7:36	1,14 km	72 %	6:38/km
Zone 3 201 W - 300 W	61,0 %	1:02:20	9,51 km	72 %	6:33/km
Zone 4 301 W - 400 W	26,3 %	26:50	4,15 km	75 %	6:28/km
Zone 5 401 W - …	5,3 %	5:25	0,91 km	75 %	5:57/km

Course and elevation data

15,71

Distance

+311/-308

Ascent/Descent

2,9

Climb Score

Percentage hilly

1,05

Uphill Efficiency

0,97

Downhill Efficiency

311

Vm/h

VAM

3,94

avg. Gradient

18,82

Km-effort

Béreldange

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

160

spm

Cadence (Running)

0,96

Stride length

16349

Total steps

Miscellaneous

10.11.2019

Date

09:28

Time of day

foggy

Weather condition

°C

Temperature

-1

°C

Dew Point

km/h

Wind speed

E / 111

Wind direction

Humidity

1012

hpa

Pressure

-3

°C

Wind chill factor

-1

°C

Heat index

Adidas Ultraboost 19

Shoes

Garmin Forerunner 235

Device

Notes:
3 ST