/

Athlete

raghnarok

Total distance

17 676,47 km

Activities

1 398x

Total duration

68d 23:08:00

Interval training: 4x 1000m BdM R.2'30"

08:03

Overview

11,16

km

Distance

1:10:50

Time

1:10:50

Elapsed time

6:21

/km

Pace

205

W

avg. Power

144

bpm

avg. Heart rate

178

bpm

max. Heart rate

639

kcal

Energy

39,66

VO2max

138

TRIMP

19

m

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	2,96 km	22:07	7:28/km	+3:28/km
2.	0,98 km	3:50	3:54/km	-0:07/km
3.	0,29 km	2:11	7:27/km	+3:27/km
4.	0,98 km	3:55	4:00/km	-0:01/km
5.	0,32 km	2:36	8:04/km	+4:04/km
6.	0,99 km	4:00	4:02/km	+0:02/km
7.	0,30 km	2:25	8:00/km	+4:00/km
8.	0,98 km	4:01	4:06/km	+0:06/km
9.	3,34 km	25:45	7:43/km	+3:42/km
Average (active)			4:00/km	-
	Average (total)		6:21/km

Distance	Time	Pace	bpm	Power	elev.
1,00 km	8:09	8:10/km	128 bpm	149 W	+4/-6
1,00 km	8:08	8:11/km	136 bpm	150 W	+4/-5
0,99 km	5:58	6:00/km	144 bpm	222 W	+4/-0
1,00 km	4:05	4:04/km	173 bpm	353 W	+4/-4
1,00 km	4:50	4:47/km	162 bpm	285 W	+0/-1
1,00 km	5:16	5:16/km	158 bpm	255 W	+2/-4
0,98 km	5:12	5:18/km	159 bpm	261 W	+4/-3
1,02 km	4:58	4:55/km	165 bpm	283 W	+2/-0
1,00 km	7:29	7:30/km	135 bpm	162 W	+0/-3
0,99 km	8:17	8:22/km	135 bpm	145 W	+6/-4
1,00 km	7:12	7:13/km	130 bpm	172 W	+0/-4
0,17 km	1:17	7:52/km	131 bpm	180 W	+5/-0

Composite data

Composite plot Pace zones Heart rate zones All

6:21

/km

avg. Pace

9,5

km/h

avg. Speed

6:21

/km

avg. GAP

11,35

km

Km-effort

0,86

Aerobic Efficiency

1,18 / 5:22

/km

VI / xPace

1,18 / 5:22

/km

VI / xGAP

39,66

Effective VO₂max

138

TRIMP

144

bpm

avg. Heart rate

78

%

avg. Heart rate

178

bpm

max. Heart rate

97

%

max. Heart rate

639

kcal

Energy

+1,8

%

Pa:Hr

+3,0

%

Pw:Hr

105,9

ml/kg

Peak Epoc

+19/-20

m

Ascent/Descent

0,35

%

avg. Gradient

1,7

m/km

Relative elevation gain

1

%

Percentage hilly

Plainpalais

Route name

Plainpalais

Route

Zone			Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km		66,7 %	47:17	5,85 km	136 bpm	156 W
Zone 2 6:30/km - 6:01/km		5,5 %	3:54	0,63 km	142 bpm	196 W
Zone 3 6:00/km - 5:31/km		3,7 %	2:36	0,45 km	145 bpm	230 W
Zone 4 5:30/km - 5:01/km		2,0 %	1:24	0,26 km	148 bpm	251 W
Zone 5 5:00/km - 4:31/km		1,8 %	1:15	0,26 km	167 bpm	308 W
Zone 6 4:30/km - 4:01/km		8,8 %	6:15	1,49 km	171 bpm	334 W
Zone 7 4:00/km - 3:31/km		9,8 %	6:58	1,86 km	170 bpm	364 W
Zone 8 3:30/km - 3:01/km		1,7 %	1:12	0,36 km	169 bpm	386 W
Zone 9 3:00/km - …		0,0 %	-	-	-	-

Zone			Time	Distance	Power	Pace
Zone 0 ≤ 114 bpm / 62 %HRmax		0,8 %	0:32	0,04 km	76 W	13:59/km
Zone 1 ≤ 128 bpm / 70 %HRmax		6,8 %	4:51	0,59 km	143 W	8:17/km
Zone 2 ≤ 142 bpm / 77 %HRmax		57,1 %	40:26	5,28 km	162 W	7:39/km
Zone 3 ≤ 156 bpm / 85 %HRmax		11,2 %	7:56	1,29 km	212 W	6:08/km
Zone 4 ≤ 170 bpm / 92 %HRmax		6,6 %	4:40	1,00 km	296 W	4:41/km
Zone 5 ≥ 171 bpm / 93 %HRmax		17,5 %	12:26	2,96 km	340 W	4:12/km

Power data

Power Power zones All

205

W

avg. Power

3,24

W/kg

Specific power

260

W

xPower

1,27

Variability Index

0,81

Running Effectiveness

0,77

Efficiency Index

1,42

Aerobic Efficiency

Zone			Time	Distance	Heart rate	Pace
Zone 1 … - 100 W		2,6 %	1:52	0,12 km	126 bpm	15:08/km
Zone 2 101 W - 200 W		65,2 %	46:10	5,91 km	136 bpm	7:48/km
Zone 3 201 W - 300 W		11,9 %	8:26	1,48 km	147 bpm	5:42/km
Zone 4 301 W - 400 W		19,2 %	13:35	3,41 km	172 bpm	3:59/km
Zone 5 401 W - …		1,1 %	0:48	0,23 km	173 bpm	3:31/km

Course

Running Dynamics

Cadence Stride length All

180

spm

Cadence

0,88

m

Stride length

12750

Total steps

Miscellaneous

Additional notes Temperature Heading All

17.02.2022

Date

08:03

Time of day

17

RPE

3

Subjective feeling

rainy

Weather condition

8

°C

Temperature

8

°C

Dew point

8

km/h

Wind speed

SW / 222

°

Wind direction

100

%

Humidity

1021

hpa

Pressure

5

°C

Wind chill factor

7

°C

Heat index

#1000m BdM

Tags

VFF V-Trail

Running Shoes

Garmin Instinct Solar

Device

Suunto Smart Sensor

HRMonitor

Garmin Instinct Solar

Device

Powered by Dark Sky

Weather source

Garmin

Source

Notes:

4x 1000m cross BdM R.2'30"