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Long Run: Longue

Overview

21,21

km

Distance

2:25:15

Time

2:26:32

Elapsed time

6:51

/km

Pace

186

W

avg. Power

140

bpm

avg. Heart rate

162

bpm

max. Heart rate

1 374

kcal

Energy

37,72

VO2max

244

TRIMP

113

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	3,30 km	29:21	8:54/km	-2:32/km
2.	15,85 km	1:40:47	6:21/km	0:00/km
3.	2,06 km	15:07	7:19/km	-0:58/km
Average (active)			6:21/km	+0:29/km
	Average (total)		6:51/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	8:17	8:21/km	125bpm	147W	+5/-5
1,00km	9:16	9:20/km	127bpm	129W	+1/-0
1,01km	8:36	8:33/km	127bpm	145W	+9/-4
1,00km	7:38	7:38/km	133bpm	166W	+8/-7
0,99km	5:59	6:05/km	147bpm	220W	+5/-0
1,01km	7:13	7:09/km	145bpm	204W	+32/-0
0,99km	6:09	6:12/km	143bpm	189W	+0/-24
1,00km	6:21	6:21/km	143bpm	197W	+13/-16
0,99km	5:56	5:58/km	145bpm	222W	+3/-0
1,00km	6:26	6:25/km	146bpm	203W	+4/-0
1,00km	6:12	6:11/km	142bpm	203W	+0/-7
1,00km	7:31	7:31/km	135bpm	166W	+0/-2
1,01km	6:15	6:13/km	143bpm	209W	+1/-0
0,98km	6:02	6:08/km	145bpm	213W	+5/-2
1,02km	6:47	6:42/km	145bpm	192W	+18/-24
1,00km	6:32	6:31/km	145bpm	192W	+4/-7
1,00km	5:52	5:51/km	147bpm	219W	+0/-3
0,99km	6:09	6:12/km	148bpm	209W	+1/-0
1,01km	5:54	5:51/km	148bpm	218W	+0/-6
0,99km	7:03	7:08/km	147bpm	173W	+6/-8
1,01km	7:18	7:14/km	141bpm	172W	+0/-2
0,22km	1:48	8:12/km	137bpm	169W	+6/-0

Composite data

6:51

/km

avg. Pace

8,8

km/h

avg. Speed

6:49

/km

avg. GAP

22,34

km

Km-effort

0,82

Aerobic Efficiency

1,03 / 6:38

/km

VI / xPace

1,03 / 6:37

/km

VI / xGAP

37,72

Effective VO₂max

244

TRIMP

140

bpm

avg. Heart rate

76

%

avg. Heart rate

162

bpm

max. Heart rate

88

%

max. Heart rate

1 374

kcal

Energy

-2,5

%

Pa:Hr

-2,7

%

Pw:Hr

+113/-110

m

Ascent/Descent

1,05

%

avg. Gradient

12

%

Percentage hilly

La Jonction

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	47,2 %	1:08:31	8,15 km	74 %	156 W
Zone 2 6:30/km - 6:01/km	23,2 %	33:37	5,41 km	78 %	207 W
Zone 3 6:00/km - 5:31/km	22,1 %	32:08	5,55 km	79 %	217 W
Zone 4 5:30/km - 5:01/km	6,2 %	8:59	1,71 km	78 %	223 W
Zone 5 5:00/km - 4:31/km	1,0 %	1:29	0,31 km	79 %	240 W
Zone 6 4:30/km - 4:01/km	0,2 %	0:16	0,06 km	78 %	238 W
Zone 7 4:00/km - 3:31/km	0,1 %	0:05	0,02 km	74 %	317 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	1,2 %	1:45	0,17 km	116 W	10:02/km
Zone 1 < 128 bpm / 70 %HRmax	13,7 %	19:58	2,24 km	137 W	8:55/km
Zone 2 < 142 bpm / 77 %HRmax	31,2 %	45:16	6,43 km	177 W	7:02/km
Zone 3 < 156 bpm / 85 %HRmax	53,5 %	1:17:42	12,28 km	206 W	6:19/km
Zone 4 < 170 bpm / 92 %HRmax	0,4 %	0:33	0,08 km	241 W	6:33/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

186

W

avg. Power

2,94

W/kg

Specific power

194

W

xPower

1,04

Variability Index

0,83

Running Effectiveness

0,79

Efficiency Index

1,33

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	3,6 %	5:16	0,21 km	69 %	25:39/km
Zone 2 101 W - 200 W	48,4 %	1:10:15	9,31 km	74 %	7:33/km
Zone 3 201 W - 300 W	47,9 %	1:09:32	11,66 km	79 %	5:58/km
Zone 4 301 W - 400 W	0,1 %	0:11	0,04 km	74 %	4:13/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

180

spm

Cadence (Running)

0,81

m

Stride length

26145

Total steps

Miscellaneous

03.04.2022

Date

12:36

Time of day

12

RPE

5

Subjective feeling

cloudy

Weather condition

3

°C

Temperature

-2

°C

Dew Point

13

km/h

Wind speed

NE / 36

°

Wind direction

72

%

Humidity

1018

hpa

Pressure

-2

°C

Wind chill factor

1

°C

Heat index

VFF V-Trail

Running Shoes

Garmin Instinct Solar

GPS

Polar OH1

HRMonitor

Garmin Instinct Solar

Device

Olivier Waegeli

Training partner

Source of weather data: Powered by Dark Sky

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