Long Slow Distance: Morning Run

Overview

18,25

Distance

4:09:35

Time

4:09:35

Elapsed time

13:41

/km

Pace

118

avg. Power

3 660

kcal

Energy

422

TRIMP

1 257

Elevation

Laps

Distance	Time	Pace	Power	elev.
0,99km	14:15	14:25/km	131W	+144/-0
1,00km	13:08	13:09/km	119W	+90/-0
1,00km	19:13	19:17/km	92W	+198/-0
1,00km	21:39	21:41/km	77W	+193/-0
1,00km	13:56	13:58/km	121W	+102/-0
1,00km	21:09	21:09/km	75W	+179/-1
1,00km	10:23	10:24/km	156W	+67/-0
1,00km	15:53	15:56/km	104W	+146/-0
1,00km	14:41	14:43/km	114W	+124/-0
1,00km	30:31	30:37/km	71W	+11/-83
1,00km	7:20	7:19/km	153W	+0/-158
1,00km	5:59	5:59/km	176W	+0/-79
1,00km	6:52	6:53/km	162W	+0/-104
1,00km	6:33	6:33/km	182W	+0/-181
1,00km	12:51	12:52/km	152W	+0/-154
1,00km	6:25	6:25/km	188W	+0/-181
1,00km	17:34	17:34/km	157W	+0/-136
1,00km	9:45	9:46/km	166W	+0/-120
0,25km	1:28	5:47/km	211W	+0/-38

Pace data

13:41

/km

avg. Pace

4,4

km/h

avg. Speed

10:46

/km

avg. GAP

1,55 / 8:51

/km

VI / xPace

1,50 / 7:11

/km

VI / xGAP

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	82,5 %	2:52:58	11,79 km	-	106 W
Zone 2 6:30/km - 6:01/km	5,7 %	11:58	1,94 km	-	185 W
Zone 3 6:00/km - 5:31/km	6,8 %	14:19	2,47 km	-	192 W
Zone 4 5:30/km - 5:01/km	3,4 %	7:03	1,35 km	-	216 W
Zone 5 5:00/km - 4:31/km	1,3 %	2:49	0,60 km	-	218 W
Zone 6 4:30/km - 4:01/km	0,2 %	0:28	0,11 km	-	223 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 %	-	-	-	-

Power data

118

avg. Power

1,73

W/kg

Specific power

148

xPower

1,25

Variability Index

0,71

Running Effectiveness

0,62

Efficiency Index

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	52,4 %	2:10:49	4,65 km	-	28:07/km
Zone 2 101 W - 200 W	36,3 %	1:30:30	9,37 km	-	9:39/km
Zone 3 201 W - 300 W	11,0 %	27:24	4,09 km	-	6:42/km
Zone 4 301 W - 400 W	0,3 %	0:38	0,11 km	-	6:02/km
Zone 5 401 W - …	0,1 %	0:14	0,03 km	-	6:52/km

Course and elevation data

18,25

Distance

+1 257/-1 239

Ascent/Descent

9,2

Climb Score

Percentage hilly

518

Vm/h

VAM

13,68

avg. Gradient

30,82

Km-effort

Lovelock

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

126

spm

Cadence (Running)

0,58

Stride length

31448

Total steps

Miscellaneous

30.07.2020

Date

10:57

Time of day

sunny

Weather condition

°C

Temperature

-6

°C

Dew Point

km/h

Wind speed

SW / 226

Wind direction

Humidity

1012

hpa

Pressure

°C

Wind chill factor

°C

Heat index