Week 4, unit 4: long endurance run

Date

General

Distance:
30 km
Duration:
2:58:15
Pace:
5:56
Calories:
2350 kcal
VO2 max:
51
Location:
Passau

Speed

Avg. speed:
10.1 km/h
Max. speed:
12 km/h

Heart rate

Avg. heart rate:
153 bpm
Max. heart rate:
186 bpm

Training effect

Aerobic:
4.4

Running dynamics

Avg. cadence:
160 spm
Max. cadence:
229 spm
Avg. stride length:
105 cm

Elevation

Elevation gain:
295 m
Elevation loss:
312 m
Min. elevation:
291 m
Max. elevation:
357 m