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Tempo Run: 30' base

Overview

9,60

km

Distance

57:34

Time

57:34

Elapsed time

6:00

/km

Pace

218

W

avg. Power

145

bpm

avg. Heart rate

162

bpm

max. Heart rate

589

kcal

Energy

42,13

VO2max

112

TRIMP

20

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,58 km	12:18	7:48/km	-2:50/km
2.	5,87 km	29:14	4:59/km	0:00/km
3.	2,15 km	16:03	7:28/km	-2:29/km
Average (active)			4:59/km	+1:01/km
	Average (total)		6:00/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	7:28	7:29/km	134bpm	168W	+4/-5
1,00km	7:10	7:10/km	132bpm	178W	+7/-4
0,99km	5:03	5:05/km	150bpm	270W	+1/-0
1,00km	5:02	5:01/km	158bpm	272W	+0/-0
0,99km	4:52	4:54/km	158bpm	281W	+4/-2
1,01km	4:52	4:50/km	158bpm	279W	+0/-4
1,00km	4:47	4:47/km	158bpm	277W	+0/-5
1,00km	6:35	6:37/km	147bpm	191W	+1/-4
1,00km	7:11	7:12/km	137bpm	173W	+1/-4
0,61km	4:35	7:31/km	137bpm	170W	+4/-0

Composite data

6:00

/km

avg. Pace

10,0

km/h

avg. Speed

6:00

/km

avg. GAP

9,80

km

Km-effort

0,90

Aerobic Efficiency

1,06 / 5:39

/km

VI / xPace

1,06 / 5:39

/km

VI / xGAP

42,13

Effective VO₂max

112

TRIMP

145

bpm

avg. Heart rate

79

%

avg. Heart rate

162

bpm

max. Heart rate

88

%

max. Heart rate

589

kcal

Energy

+3,9

%

Pa:Hr

+6,3

%

Pw:Hr

+20/-25

m

Ascent/Descent

0,47

%

avg. Gradient

7

%

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	40,7 %	23:27	2,85 km	74 %	156 W
Zone 2 6:30/km - 6:01/km	9,3 %	5:20	0,85 km	74 %	195 W
Zone 3 6:00/km - 5:31/km	3,6 %	2:03	0,36 km	76 %	221 W
Zone 4 5:30/km - 5:01/km	13,4 %	7:44	1,49 km	84 %	265 W
Zone 5 5:00/km - 4:31/km	27,0 %	15:34	3,26 km	85 %	280 W
Zone 6 4:30/km - 4:01/km	5,7 %	3:17	0,76 km	84 %	297 W
Zone 7 4:00/km - 3:31/km	0,3 %	0:10	0,04 km	85 %	314 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,9 %	0:32	0,05 km	97 W	11:23/km
Zone 1 < 128 bpm / 70 %HRmax	5,5 %	3:10	0,55 km	224 W	5:48/km
Zone 2 < 142 bpm / 77 %HRmax	46,6 %	26:51	3,58 km	167 W	7:30/km
Zone 3 < 156 bpm / 85 %HRmax	9,0 %	5:12	1,02 km	259 W	5:06/km
Zone 4 < 170 bpm / 92 %HRmax	37,9 %	21:50	4,41 km	275 W	4:57/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

218

W

avg. Power

3,44

W/kg

Specific power

238

W

xPower

1,09

Variability Index

0,81

Running Effectiveness

0,76

Efficiency Index

1,50

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	1,5 %	0:52	0,05 km	68 %	17:11/km
Zone 2 101 W - 200 W	45,8 %	26:24	3,45 km	74 %	7:40/km
Zone 3 201 W - 300 W	48,0 %	27:39	5,50 km	83 %	5:01/km
Zone 4 301 W - 400 W	4,6 %	2:40	0,60 km	85 %	4:27/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

182

spm

Cadence (Running)

0,92

m

Stride length

10477

Total steps

Miscellaneous

29.01.2022

Date

08:02

Time of day

12

RPE

3

Subjective feeling

sunny

Weather condition

-2

°C

Temperature

-5

°C

Dew Point

6

km/h

Wind speed

SW / 213

°

Wind direction

80

%

Humidity

1038

hpa

Pressure

-7

°C

Wind chill factor

-4

°C

Heat index

VFF V-Trail

Running Shoes

Garmin Instinct Solar

GPS

Polar OH1

HRMonitor

Garmin Instinct Solar

Device

Source of weather data: Powered by Dark Sky

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