Allure Marathon : 12km + 8km
Courir 30min entre 4:50 et 5:10 par km (environ 130-140bpm) + 12km en 4:10/km (environ 153bpm) + 6min de récupération + 8km en 4:10/km (environ 153bpm) + 5...
Distance
28.43
km
Temps en mouvement
2:05:42
Rhytme moyen
4:25
/km
Dénivelé
133
m
Temps passé
2:05:42
GAP
4:22
/km
Calories
1953 kcal
Energie
3039 kJ
Matériel
Hoka Bondi9
Appareil
Garmin Forerunner 265
Fréquence cardiaque
Moyen
143
Max
160
Temps dans la zone
Z1
0.4%
Z2
11.7%
Z3
73.1%
Z4
14.8%
Z5
0%
Puissance
Moyen
403w
Max
620
w
Puissance normalisée
410w
Meilleurs efforts
5s
613w
s/o
1m
550w
s/o
5m
463w
s/o
20m
445w
s/o
1h
428w
s/o
Intermédiaires
| km | Allure | GAP | Dénivelé | |
|---|---|---|---|---|
| 1 | 4:51 | 4:36 |
|
15m |
| 2 | 4:51 | 4:47 |
|
5m |
| 3 | 4:54 | 4:51 |
|
6m |
| 4 | 4:54 | 5:06 |
|
-35m |
| 5 | 4:47 | 4:46 |
|
-6m |
| 6 | 4:51 | 4:36 |
|
13m |
| 7 | 4:19 | 4:19 |
|
-8m |
| 8 | 4:12 | 4:16 |
|
-8m |
| 9 | 4:09 | 4:09 |
|
-1m |
| 10 | 4:16 | 3:57 |
|
19m |
| 11 | 4:14 | 4:17 |
|
-16m |
| 12 | 4:11 | 4:10 |
|
1m |
| 13 | 4:14 | 4:10 |
|
2m |
| 14 | 4:12 | 4:08 |
|
3m |
| 15 | 4:12 | 4:08 |
|
2m |
| 16 | 4:17 | 4:10 |
|
2m |
| 17 | 4:12 | 4:10 |
|
2m |
| 18 | 4:12 | 4:11 |
|
2m |
| 19 | 4:52 | 4:51 |
|
0m |
| 20 | 4:28 | 4:27 |
|
1m |
| 21 | 4:12 | 4:12 |
|
-3m |
| 22 | 4:21 | 3:59 |
|
23m |
| 23 | 4:12 | 4:13 |
|
-3m |
| 24 | 4:12 | 4:14 |
|
-4m |
| 25 | 4:14 | 4:16 |
|
-4m |
| 26 | 4:11 | 4:11 |
|
-5m |
| 27 | 4:11 | 4:05 |
|
3m |
| 28 | 4:42 | 4:41 |
|
1m |
| 29 | 5:00 | 5:00 |
|
-3m |
| Tour | Distance | Temps | Allure | FC | Dénivelé | |
|---|---|---|---|---|---|---|
| 1 | 1.0km | 4:53 | 4:53 |
|
129 | 17m |
| 2 | 1.0km | 4:51 | 4:51 |
|
133 | 4m |
| 3 | 1.0km | 4:55 | 4:55 |
|
132 | 5m |
| 4 | 1.0km | 4:54 | 4:53 |
|
125 | 2m |
| 5 | 1.0km | 4:47 | 4:46 |
|
131 | 1m |
| 6 | 1.0km | 4:51 | 4:51 |
|
139 | 14m |
| 7 | 0.2km | 48s | 5:01 |
|
136 | 0m |
| 8 | 1.0km | 4:10 | 4:10 |
|
146 | 0m |
| 9 | 1.0km | 4:15 | 4:14 |
|
145 | 0m |
| 10 | 1.0km | 4:10 | 4:09 |
|
148 | 3m |
| 11 | 1.0km | 4:17 | 4:16 |
|
153 | 20m |
| 12 | 1.0km | 4:12 | 4:12 |
|
147 | 0m |
| 13 | 1.0km | 4:11 | 4:11 |
|
152 | 2m |
| 14 | 1.0km | 4:14 | 4:13 |
|
151 | 4m |
| 15 | 1.0km | 4:12 | 4:11 |
|
149 | 3m |
| 16 | 1.0km | 4:14 | 4:14 |
|
151 | 6m |
| 17 | 1.0km | 4:15 | 4:15 |
|
148 | 7m |
| 18 | 1.0km | 4:12 | 4:12 |
|
148 | 2m |
| 19 | 1.0km | 4:14 | 4:14 |
|
150 | 3m |
| 20 | 1.0km | 4:59 | 4:58 |
|
138 | 3m |
| 21 | 0.2km | 1:01 | 4:52 |
|
138 | 0m |
| 22 | 1.0km | 4:13 | 4:13 |
|
145 | 1m |
| 23 | 1.0km | 4:20 | 4:19 |
|
150 | 14m |
| 24 | 1.0km | 4:14 | 4:14 |
|
152 | 10m |
| 25 | 1.0km | 4:11 | 4:11 |
|
148 | 0m |
| 26 | 1.0km | 4:16 | 4:16 |
|
145 | 0m |
| 27 | 1.0km | 4:12 | 4:11 |
|
146 | 1m |
| 28 | 1.0km | 4:10 | 4:10 |
|
147 | 1m |
| 29 | 1.0km | 4:12 | 4:11 |
|
150 | 8m |
| 30 | 1.0km | 5:00 | 5:02 |
|
136 | 0m |
| 31 | 0.1km | 18s | 4:40 |
|
131 | 0m |
Distribution
Fréquence cardiaque
Puissance
Allure
Cadence