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Long Run: Longue semi

Overview

25,50

km

Distance

2:16:31

Time

2:16:31

Elapsed time

5:21

/km

Pace

250

W

avg. Power

161

bpm

avg. Heart rate

177

bpm

max. Heart rate

1 667

kcal

Energy

41,70

VO2max

374

TRIMP

159

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	2,09 km	14:48	7:05/km	-2:07/km
2.	21,28 km	1:45:33	4:58/km	0:00/km
3.	2,13 km	16:10	7:36/km	-2:39/km
Average (active)			4:58/km	+0:24/km
	Average (total)		5:21/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	7:23	7:24/km	130bpm	171W	+7/-5
1,00km	6:43	6:43/km	147bpm	190W	+0/-1
0,99km	5:06	5:10/km	158bpm	264W	+6/-4
1,01km	5:01	4:57/km	161bpm	276W	+8/-6
0,99km	4:55	4:59/km	161bpm	277W	+4/-1
1,00km	5:24	5:23/km	165bpm	283W	+30/-0
1,00km	4:46	4:45/km	164bpm	264W	+0/-22
1,01km	4:52	4:50/km	167bpm	274W	+17/-19
1,00km	4:47	4:46/km	166bpm	291W	+2/-0
0,99km	4:50	4:53/km	168bpm	283W	+4/-3
0,99km	4:46	4:47/km	167bpm	281W	+0/-2
1,01km	4:56	4:53/km	165bpm	274W	+0/-4
1,00km	5:08	5:08/km	167bpm	280W	+22/-8
0,99km	4:52	4:54/km	162bpm	263W	+3/-15
0,99km	5:16	5:18/km	167bpm	267W	+21/-12
1,01km	5:13	5:11/km	169bpm	260W	+10/-20
1,00km	5:10	5:09/km	169bpm	260W	+5/-5
0,99km	4:51	4:55/km	167bpm	267W	+1/-8
1,01km	4:50	4:49/km	167bpm	278W	+0/-4
1,00km	4:55	4:53/km	168bpm	277W	+0/-2
1,00km	4:50	4:50/km	168bpm	280W	+0/-0
0,99km	4:56	4:58/km	168bpm	267W	+3/-8
1,01km	4:56	4:55/km	168bpm	276W	+0/-2
1,00km	6:24	6:27/km	155bpm	198W	+5/-8
1,00km	7:24	7:22/km	147bpm	172W	+4/-0
0,50km	4:19	8:36/km	142bpm	154W	+8/-0

Composite data

5:21

/km

avg. Pace

11,2

km/h

avg. Speed

5:20

/km

avg. GAP

27,09

km

Km-effort

0,91

Aerobic Efficiency

1,03 / 5:12

/km

VI / xPace

1,03 / 5:12

/km

VI / xGAP

41,70

Effective VO₂max

374

TRIMP

161

bpm

avg. Heart rate

88

%

avg. Heart rate

177

bpm

max. Heart rate

96

%

max. Heart rate

1 667

kcal

Energy

+5,7

%

Pa:Hr

+5,3

%

Pw:Hr

+159/-159

m

Ascent/Descent

1,25

%

avg. Gradient

17

%

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	18,7 %	25:29	3,17 km	79 %	170 W
Zone 2 6:30/km - 6:01/km	6,1 %	8:21	1,32 km	83 %	210 W
Zone 3 6:00/km - 5:31/km	7,4 %	10:03	1,73 km	89 %	247 W
Zone 4 5:30/km - 5:01/km	20,7 %	28:20	5,42 km	90 %	268 W
Zone 5 5:00/km - 4:31/km	37,1 %	50:39	10,65 km	90 %	279 W
Zone 6 4:30/km - 4:01/km	9,2 %	12:35	2,92 km	90 %	288 W
Zone 7 4:00/km - 3:31/km	0,8 %	1:03	0,27 km	89 %	299 W
Zone 8 3:30/km - 3:01/km	0,0 %	0:03	0,02 km	82 %	317 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 0 < 114 bpm / 62 %HRmax	0,6 %	0:53	0,12 km	155 W	7:38/km
Zone 1 < 128 bpm / 70 %HRmax	1,4 %	1:57	0,22 km	143 W	8:44/km
Zone 2 < 142 bpm / 77 %HRmax	7,3 %	10:01	1,34 km	172 W	7:28/km
Zone 3 < 156 bpm / 85 %HRmax	13,5 %	18:29	2,69 km	184 W	6:53/km
Zone 4 < 170 bpm / 92 %HRmax	72,1 %	1:38:24	19,82 km	273 W	4:58/km
Zone 5 ≥ 171 bpm / 93 %HRmax	5,0 %	6:49	1,32 km	268 W	5:11/km

Power data

250

W

avg. Power

3,95

W/kg

Specific power

260

W

xPower

1,04

Variability Index

0,79

Running Effectiveness

0,75

Efficiency Index

1,55

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	1,1 %	1:29	0,10 km	77 %	14:47/km
Zone 2 101 W - 200 W	19,7 %	26:52	3,68 km	78 %	7:17/km
Zone 3 201 W - 300 W	69,6 %	1:35:01	18,86 km	90 %	5:02/km
Zone 4 301 W - 400 W	9,7 %	13:11	2,85 km	91 %	4:38/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

184

spm

Cadence (Running)

1,02

m

Stride length

25119

Total steps

Miscellaneous

05.06.2022

Date

07:46

Time of day

17

RPE

5

Subjective feeling

fair

Weather condition

19

°C

Temperature

19

°C

Dew Point

7

km/h

Wind speed

SW / 228

°

Wind direction

98

%

Humidity

1016

hpa

Pressure

19

°C

Wind chill factor

20

°C

Heat index

#Semi

Tags

VFF V-Trail

Running Shoes

Garmin Instinct Solar

GPS

Polar OH1

HRMonitor

Garmin Instinct Solar

Device

Notes:
9-9

Source of weather data: Powered by Dark Sky

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