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Tempo Run: 40' active + 20' base

Overview

14,63

km

Distance

1:31:39

Time

1:31:39

Elapsed time

6:16

/km

Pace

208

W

avg. Power

144

bpm

avg. Heart rate

165

bpm

max. Heart rate

833

kcal

Energy

40,52

VO2max

171

TRIMP

78

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,71 km	13:52	8:08/km	-1:52/km
2.	7,86 km	40:55	5:12/km	+1:04/km
3.	3,27 km	21:05	6:26/km	-0:11/km
4.	1,79 km	15:47	8:50/km	-2:34/km
	Average (total)		6:16/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	7:41	7:48/km	132bpm	161W	+6/-4
1,01km	7:57	7:52/km	138bpm	159W	+1/-0
0,99km	4:52	4:54/km	156bpm	280W	+2/-0
1,00km	5:02	5:03/km	156bpm	269W	+8/-7
1,01km	4:57	4:54/km	157bpm	284W	+4/-1
0,99km	4:58	5:00/km	159bpm	273W	+6/-0
1,02km	5:53	5:47/km	158bpm	234W	+20/-18
1,00km	5:26	5:27/km	158bpm	262W	+17/-4
1,00km	5:14	5:15/km	159bpm	237W	+8/-30
1,00km	5:17	5:18/km	153bpm	253W	+0/-1
1,01km	6:19	6:17/km	139bpm	205W	+0/-2
0,99km	6:21	6:23/km	138bpm	197W	+0/-4
1,01km	7:08	7:07/km	136bpm	172W	+4/-9
1,00km	8:59	9:00/km	127bpm	136W	+4/-0
0,63km	5:36	8:47/km	123bpm	139W	+3/-0

Composite data

6:16

/km

avg. Pace

9,6

km/h

avg. Speed

6:14

/km

avg. GAP

15,41

km

Km-effort

0,87

Aerobic Efficiency

1,06 / 5:54

/km

VI / xPace

1,06 / 5:52

/km

VI / xGAP

40,52

Effective VO₂max

171

TRIMP

144

bpm

avg. Heart rate

78

%

avg. Heart rate

165

bpm

max. Heart rate

90

%

max. Heart rate

833

kcal

Energy

+6,0

%

Pa:Hr

+6,7

%

Pw:Hr

+78/-72

m

Ascent/Descent

1,03

%

avg. Gradient

11

%

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	42,8 %	39:13	4,65 km	73 %	155 W
Zone 2 6:30/km - 6:01/km	11,7 %	10:43	1,73 km	77 %	204 W
Zone 3 6:00/km - 5:31/km	10,9 %	9:58	1,74 km	81 %	229 W
Zone 4 5:30/km - 5:01/km	13,2 %	12:05	2,30 km	84 %	256 W
Zone 5 5:00/km - 4:31/km	16,9 %	15:31	3,24 km	85 %	279 W
Zone 6 4:30/km - 4:01/km	4,5 %	4:05	0,95 km	85 %	284 W
Zone 7 4:00/km - 3:31/km	0,1 %	0:05	0,02 km	84 %	267 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	1,0 %	0:57	0,10 km	128 W	9:18/km
Zone 1 < 128 bpm / 70 %HRmax	14,1 %	12:54	1,49 km	143 W	8:41/km
Zone 2 < 142 bpm / 77 %HRmax	36,3 %	33:15	4,60 km	172 W	7:13/km
Zone 3 < 156 bpm / 85 %HRmax	17,8 %	16:21	3,05 km	248 W	5:21/km
Zone 4 < 170 bpm / 92 %HRmax	30,8 %	28:13	5,38 km	262 W	5:14/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

208

W

avg. Power

3,29

W/kg

Specific power

227

W

xPower

1,09

Variability Index

0,81

Running Effectiveness

0,77

Efficiency Index

1,44

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	3,1 %	2:51	0,18 km	70 %	15:30/km
Zone 2 101 W - 200 W	44,9 %	41:10	5,37 km	73 %	7:40/km
Zone 3 201 W - 300 W	49,4 %	45:15	8,55 km	83 %	5:18/km
Zone 4 301 W - 400 W	2,6 %	2:24	0,53 km	86 %	4:34/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

180

spm

Cadence (Running)

0,89

m

Stride length

16497

Total steps

Miscellaneous

15.03.2022

Date

08:19

Time of day

14

RPE

4

Subjective feeling

cloudy

Weather condition

7

°C

Temperature

5

°C

Dew Point

2

km/h

Wind speed

NE / 40

°

Wind direction

86

%

Humidity

1027

hpa

Pressure

5

°C

Wind chill factor

6

°C

Heat index

VFF V-Trail

Running Shoes

Garmin Instinct Solar

GPS

Polar H10

HRMonitor

Garmin Instinct Solar

Device

Source of weather data: Powered by Dark Sky

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