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Long Run: Longue

Overview

20,35

km

Distance

1:55:33

Time

1:55:33

Elapsed time

5:41

/km

Pace

233

W

avg. Power

147

bpm

avg. Heart rate

162

bpm

max. Heart rate

1 157

kcal

Energy

44,61

VO2max

231

TRIMP

179

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	18,43 km	1:43:00	5:35/km	+0:05/km
2.	1,92 km	12:34	6:32/km	-0:52/km
	Average (total)		5:41/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	6:45	6:50/km	134bpm	185W	+6/-8
1,01km	6:37	6:33/km	144bpm	197W	+1/-0
1,00km	5:41	5:41/km	147bpm	236W	+4/-0
0,99km	5:36	5:40/km	148bpm	236W	+8/-6
1,00km	5:18	5:19/km	148bpm	255W	+4/-0
1,01km	6:16	6:13/km	151bpm	240W	+31/-0
1,00km	5:21	5:21/km	151bpm	228W	+5/-28
1,01km	5:16	5:14/km	152bpm	250W	+19/-22
1,00km	5:11	5:11/km	151bpm	265W	+4/-1
1,00km	5:12	5:13/km	152bpm	258W	+1/-0
1,00km	5:03	5:04/km	150bpm	262W	+1/-4
1,00km	5:27	5:26/km	154bpm	260W	+17/-1
1,00km	5:24	5:25/km	154bpm	262W	+22/-15
0,99km	5:20	5:21/km	152bpm	220W	+4/-34
1,01km	5:07	5:05/km	149bpm	261W	+4/-6
1,01km	5:15	5:13/km	149bpm	260W	+8/-4
0,98km	6:02	6:07/km	149bpm	249W	+31/-1
1,01km	5:50	5:45/km	147bpm	226W	+11/-12
1,00km	6:00	5:57/km	140bpm	186W	+0/-36
1,00km	6:42	6:44/km	137bpm	186W	+8/-13
0,35km	2:11	6:13/km	137bpm	230W	+7/-0

Composite data

5:41

/km

avg. Pace

10,6

km/h

avg. Speed

5:38

/km

avg. GAP

22,14

km

Km-effort

0,95

Aerobic Efficiency

1,01 / 5:37

/km

VI / xPace

1,01 / 5:35

/km

VI / xGAP

44,61

Effective VO₂max

231

TRIMP

147

bpm

avg. Heart rate

80

%

avg. Heart rate

162

bpm

max. Heart rate

88

%

max. Heart rate

1 157

kcal

Energy

-0,7

%

Pa:Hr

-1,6

%

Pw:Hr

+179/-175

m

Ascent/Descent

1,74

%

avg. Gradient

23

%

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	19,3 %	22:16	2,79 km	78 %	182 W
Zone 2 6:30/km - 6:01/km	10,9 %	12:36	2,01 km	78 %	213 W
Zone 3 6:00/km - 5:31/km	16,3 %	18:49	3,29 km	80 %	234 W
Zone 4 5:30/km - 5:01/km	33,8 %	39:04	7,46 km	81 %	253 W
Zone 5 5:00/km - 4:31/km	18,3 %	21:09	4,41 km	82 %	262 W
Zone 6 4:30/km - 4:01/km	1,4 %	1:40	0,38 km	80 %	265 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 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,3 %	0:19	0,04 km	137 W	8:11/km
Zone 1 < 128 bpm / 70 %HRmax	1,0 %	1:12	0,17 km	182 W	7:07/km
Zone 2 < 142 bpm / 77 %HRmax	19,7 %	22:49	3,53 km	195 W	6:28/km
Zone 3 < 156 bpm / 85 %HRmax	72,7 %	1:24:04	15,45 km	245 W	5:26/km
Zone 4 < 170 bpm / 92 %HRmax	6,2 %	7:10	1,16 km	241 W	6:10/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

233

W

avg. Power

3,68

W/kg

Specific power

238

W

xPower

1,02

Variability Index

0,80

Running Effectiveness

0,76

Efficiency Index

1,59

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,5 %	0:37	0,04 km	75 %	14:28/km
Zone 2 101 W - 200 W	20,4 %	23:38	3,37 km	77 %	7:01/km
Zone 3 201 W - 300 W	77,5 %	1:29:36	16,60 km	81 %	5:24/km
Zone 4 301 W - 400 W	1,5 %	1:43	0,34 km	82 %	5:02/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

182

spm

Cadence (Running)

0,97

m

Stride length

21030

Total steps

Miscellaneous

09.02.2022

Date

07:45

Time of day

15

RPE

4

Subjective feeling

sunny

Weather condition

-

°C

Temperature

-3

°C

Dew Point

3

km/h

Wind speed

SE / 137

°

Wind direction

81

%

Humidity

1034

hpa

Pressure

-4

°C

Wind chill factor

-2

°C

Heat index

VFF V-Trail

Running Shoes

Garmin Instinct Solar

GPS

Suunto Smart Sensor

HRMonitor

Garmin Instinct Solar

Device

Source of weather data: Powered by Dark Sky

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