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Long Run: Longue

Overview

21,58

km

Distance

2:09:57

Time

2:09:57

Elapsed time

6:01

/km

Pace

216

W

avg. Power

145

bpm

avg. Heart rate

167

bpm

max. Heart rate

1 398

kcal

Energy

42,10

VO2max

249

TRIMP

108

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	13,77 km	1:24:07	6:07/km	-0:05/km
2.	0,01 km	0:03	10:00/km	-3:59/km
3.	7,80 km	45:47	5:52/km	+0:09/km
	Average (total)		6:01/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:46	6:46/km	127bpm	194W	+5/-0
1,00km	7:29	7:31/km	140bpm	166W	+0/-1
0,99km	6:19	6:22/km	141bpm	205W	+6/-4
0,99km	5:51	5:54/km	143bpm	223W	+4/-2
1,00km	6:10	6:09/km	141bpm	215W	+4/-0
1,01km	6:27	6:24/km	147bpm	228W	+29/-0
0,99km	5:29	5:34/km	145bpm	217W	+2/-22
1,01km	5:55	5:50/km	148bpm	218W	+17/-20
1,00km	5:46	5:47/km	146bpm	230W	+2/-0
0,99km	5:43	5:45/km	148bpm	232W	+5/-1
1,01km	5:39	5:37/km	147bpm	229W	+0/-6
1,00km	5:52	5:53/km	146bpm	220W	+0/-1
0,99km	5:58	6:00/km	146bpm	219W	+3/-0
1,00km	6:04	6:04/km	144bpm	217W	+1/-0
0,99km	5:45	5:47/km	147bpm	230W	+0/-0
1,01km	6:38	6:33/km	150bpm	191W	+18/-23
0,99km	5:34	5:38/km	150bpm	228W	+4/-7
1,01km	5:36	5:34/km	149bpm	234W	+0/-6
1,00km	5:35	5:35/km	151bpm	232W	+4/-8
0,99km	5:42	5:45/km	150bpm	226W	+0/-2
1,00km	5:45	5:45/km	150bpm	229W	+1/-0
0,59km	3:56	6:45/km	147bpm	194W	+3/-0

Composite data

6:01

/km

avg. Pace

10,0

km/h

avg. Speed

6:00

/km

avg. GAP

22,66

km

Km-effort

0,90

Aerobic Efficiency

1,01 / 5:59

/km

VI / xPace

1,01 / 5:59

/km

VI / xGAP

42,10

Effective VO₂max

249

TRIMP

145

bpm

avg. Heart rate

79

%

avg. Heart rate

167

bpm

max. Heart rate

91

%

max. Heart rate

1 398

kcal

Energy

+0,5

%

Pa:Hr

+0,5

%

Pw:Hr

+108/-102

m

Ascent/Descent

0,97

%

avg. Gradient

11

%

Percentage hilly

Plainpalais

Course

Elevation data are not corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	20,6 %	26:48	3,36 km	78 %	180 W
Zone 2 6:30/km - 6:01/km	20,1 %	26:08	4,17 km	78 %	215 W
Zone 3 6:00/km - 5:31/km	33,8 %	43:56	7,65 km	80 %	225 W
Zone 4 5:30/km - 5:01/km	21,3 %	27:42	5,24 km	80 %	233 W
Zone 5 5:00/km - 4:31/km	3,8 %	4:59	1,05 km	79 %	246 W
Zone 6 4:30/km - 4:01/km	0,3 %	0:26	0,10 km	76 %	234 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	0,7 %	0:56	0,11 km	147 W	8:30/km
Zone 1 < 128 bpm / 70 %HRmax	1,8 %	2:19	0,33 km	181 W	6:57/km
Zone 2 < 142 bpm / 77 %HRmax	20,9 %	27:07	4,24 km	205 W	6:24/km
Zone 3 < 156 bpm / 85 %HRmax	74,3 %	1:36:33	16,44 km	221 W	5:52/km
Zone 4 < 170 bpm / 92 %HRmax	2,4 %	3:04	0,46 km	215 W	6:43/km
Zone 5 ≥ 171 bpm / 93 %HRmax	0,0 %	-	-	-	-

Power data

216

W

avg. Power

3,41

W/kg

Specific power

218

W

xPower

1,01

Variability Index

0,81

Running Effectiveness

0,77

Efficiency Index

1,49

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,6 %	0:45	0,04 km	59 %	17:05/km
Zone 2 101 W - 200 W	16,9 %	21:55	2,90 km	77 %	7:33/km
Zone 3 201 W - 300 W	82,6 %	1:47:19	18,63 km	79 %	5:46/km
Zone 4 301 W - 400 W	0,0 %	-	-	-	-
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

182

spm

Cadence (Running)

0,91

m

Stride length

23651

Total steps

Miscellaneous

30.06.2022

Date

07:53

Time of day

13

RPE

4

Subjective feeling

sunny

Weather condition

20

°C

Temperature

15

°C

Dew Point

2

km/h

Wind speed

NE / 25

°

Wind direction

75

%

Humidity

1013

hpa

Pressure

20

°C

Wind chill factor

20

°C

Heat index

VFF V-Trail

Running Shoes

Garmin Instinct Solar

GPS

Polar OH1

HRMonitor

Garmin Instinct Solar

Device

Notes:
9-6

Source of weather data: Powered by Dark Sky

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