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Tempodauerlauf: #10 HM - 30' ZDL

Overview

11,60

km

Distance

1:05:51

Time

1:05:51

Elapsed time

5:41

/km

Pace

361

W

avg. Power

153

bpm

avg. Heart rate

168

bpm

max. Heart rate

961

kcal

Energy

42,06

VO2max

117

TRIMP

88

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	3,00 km	18:20	6:07/km	-0:55/km
2.	5,78 km	30:00	5:11/km	0:00/km
3.	2,82 km	17:31	6:13/km	-1:01/km
Average (active)			5:11/km	+0:29/km
	Average (total)		5:41/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	6:04	6:07/km	134bpm	318W	+0/-6
1,00km	6:02	6:01/km	143bpm	336W	+7/-4
1,01km	6:16	6:14/km	147bpm	330W	+2/-0
0,99km	5:15	5:17/km	154bpm	394W	+10/-8
1,00km	5:18	5:19/km	158bpm	429W	+11/-0
1,01km	5:22	5:20/km	160bpm	465W	+24/-0
0,98km	5:13	5:18/km	162bpm	381W	+16/-20
1,01km	5:02	5:00/km	162bpm	395W	+7/-15
0,99km	5:10	5:13/km	163bpm	353W	+4/-18
1,01km	6:05	6:03/km	157bpm	324W	+3/-7
1,00km	6:16	6:14/km	150bpm	315W	+0/-2
0,61km	3:50	6:20/km	150bpm	313W	+0/-0

Composite data

5:41

/km

avg. Pace

10,6

km/h

avg. Speed

5:40

/km

avg. GAP

12,48

km

Km-effort

0,90

Aerobic Efficiency

1,02 / 5:33

/km

VI / xPace

1,03 / 5:31

/km

VI / xGAP

42,06

Effective VO₂max

117

TRIMP

153

bpm

avg. Heart rate

78

%

avg. Heart rate

168

bpm

max. Heart rate

86

%

max. Heart rate

961

kcal

Energy

3.6

Training Effect

0.5

Anaerobic Training Effect

+5/+1

Performance condition

+6,8

%

Pa:Hr

+11,8

%

Pw:Hr

+88/-88

m

Ascent/Descent

1,52

%

avg. Gradient

21

%

Percentage hilly

Langenfeld

Course

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
LIT - leicht … - 6:49/km	7,2 %	4:44	0,61 km	75 %	264 W
LIT - Fat Max 6:48/km - 6:10/km	17,6 %	11:35	1,82 km	75 %	311 W
MIT - Schwelle 6:09/km - 4:53/km	65,9 %	43:26	7,84 km	79 %	377 W
HIT - lang 4:52/km - 4:36/km	6,5 %	4:15	0,88 km	83 %	409 W
HIT - kurz 4:35/km - …	2,9 %	1:53	0,44 km	81 %	453 W

Zone		Time	Distance	Power	Pace
LIT < 153 bpm / 78 %HRmax	48,2 %	31:46	5,27 km	338 W	6:02/km
MIT < 165 bpm / 85 %HRmax	49,1 %	32:22	5,98 km	385 W	5:25/km
HIT ≥ 166 bpm / 85 %HRmax	2,7 %	1:45	0,35 km	360 W	4:59/km

Power data

361

W

avg. Power

3,63

W/kg

Specific power

384

W

xPower

1,06

Variability Index

0,81

Running Effectiveness

0,49

Efficiency Index

2,36

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,5 %	0:21	0,04 km	77 %	9:34/km
Zone 3 201 W - 300 W	14,7 %	9:41	1,49 km	77 %	6:31/km
Zone 4 301 W - 400 W	59,2 %	38:59	6,80 km	77 %	5:44/km
Zone 5 401 W - …	25,6 %	16:52	3,28 km	81 %	5:09/km

Course

Running Dynamics

152

spm

Cadence (Running)

1,16

m

Stride length

10009

Total steps

Miscellaneous

01.04.2020

Date

fair

Weather condition

8

°C

Temperature

-5

°C

Dew Point

6

km/h

Wind speed

NW / 330

°

Wind direction

40

%

Humidity

1019

hpa

Pressure

5

°C

Wind chill factor

6

°C

Heat index

Garmin Forerunner 645 Music

Device

Source of weather data: Powered by Dark Sky

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