Langer Lauf

Overview

30,15

Distance

3:57:58

Time

4:04:32

Elapsed time

7:54

/km

Pace

avg. Power

161

bpm

avg. Heart rate

184

bpm

max. Heart rate

2 629

kcal

Energy

28,28

VO2max

517

TRIMP

974

Elevation

Heart rate data

161

bpm

avg. Heart rate

184

bpm

max. Heart rate

2 629

kcal

Energy

517

TRIMP

+20,0

Pa:Hr

-55,2

Pw:Hr

95,5

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 134 bpm / 67 %HRmax	5,3 %	12:36	0,61 km	6 W	20:43/km
Zone 2 < 154 bpm / 77 %HRmax	21,0 %	50:01	5,51 km	27 W	9:05/km
Zone 3 < 162 bpm / 81 %HRmax	19,1 %	45:22	6,72 km	43 W	6:45/km
Zone 4 < 173 bpm / 87 %HRmax	32,9 %	1:18:16	10,35 km	87 W	7:34/km
Zone 5 ≥ 174 bpm / 87 %HRmax	21,7 %	51:43	6,96 km	98 W	7:26/km

Pace data

7:54

/km

avg. Pace

7,6

km/h

avg. Speed

7:13

/km

avg. GAP

28,28

Effective VO₂max

1,20 / 6:34

/km

VI / xPace

1,16 / 6:13

/km

VI / xGAP

0,67

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	62,4 %	2:28:28	14,13 km	80 %	78 W
Zone 2 6:30/km - 6:01/km	9,8 %	23:22	3,75 km	83 %	44 W
Zone 3 6:00/km - 5:31/km	14,1 %	33:30	5,80 km	83 %	48 W
Zone 4 5:30/km - 5:01/km	9,4 %	22:25	4,23 km	82 %	37 W
Zone 5 5:00/km - 4:31/km	3,2 %	7:36	1,58 km	83 %	20 W
Zone 6 4:30/km - 4:01/km	1,0 %	2:20	0,59 km	84 %	19 W
Zone 7 4:00/km - 3:31/km	0,1 %	0:17	0,07 km	84 %	-
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

avg. Power

0,84

W/kg

Specific power

371

xPower

5,38

Variability Index

2,52

Running Effectiveness

1,84

Efficiency Index

0,40

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	88,4 %	3:30:23	26,99 km	81 %	7:48/km
Zone 2 101 W - 200 W	1,2 %	2:49	0,33 km	78 %	8:32/km
Zone 3 201 W - 300 W	1,4 %	3:21	0,45 km	86 %	7:28/km
Zone 4 301 W - 400 W	2,5 %	5:50	0,68 km	85 %	8:31/km
Zone 5 401 W - …	6,5 %	15:35	1,70 km	85 %	9:11/km

Elevation data

30,15

Distance

+974/-977

Ascent/Descent

5,9

Climb Score

Percentage hilly

1,07

Uphill Efficiency

1,00

Downhill Efficiency

449

Vm/h

VAM

6,47

avg. Gradient

39,89

Km-effort

Hohemark - Saalburg - gr.Feldberg - kl.Feldberg - Alt König - Hohemark

Course

Climb Score view

Elevation data were corrected.

Laps

	Distance	Time	Pace	diff
1.	1,00 km	6:33	6:33/km	+1:29/km
2.	1,00 km	10:19	10:19/km	-2:17/km
3.	1,00 km	5:07	5:07/km	+2:55/km
4.	1,00 km	5:32	5:32/km	+2:30/km
5.	1,00 km	6:14	6:14/km	+1:48/km
6.	1,00 km	6:37	6:37/km	+1:25/km
7.	1,00 km	6:27	6:27/km	+1:35/km
8.	1,00 km	5:03	5:03/km	+2:59/km
9.	1,00 km	6:03	6:03/km	+1:59/km
10.	1,00 km	8:51	8:51/km	-0:49/km
11.	1,00 km	9:05	9:05/km	-1:03/km
12.	1,00 km	7:31	7:31/km	+0:31/km
13.	1,00 km	5:53	5:53/km	+2:09/km
14.	1,00 km	7:01	7:01/km	+1:01/km
15.	1,00 km	7:38	7:38/km	+0:24/km
16.	1,00 km	7:13	7:13/km	+0:49/km
17.	1,00 km	7:26	7:26/km	+0:36/km
18.	1,00 km	9:42	9:42/km	-1:40/km
19.	1,00 km	14:01	14:01/km	-5:59/km
20.	1,00 km	7:24	7:24/km	+0:38/km
21.	1,00 km	9:16	9:16/km	-1:14/km
22.	1,00 km	8:39	8:39/km	-0:37/km
23.	1,00 km	14:21	14:21/km	-6:19/km
24.	1,00 km	13:34	13:34/km	-5:32/km
25.	1,00 km	7:50	7:50/km	+0:12/km
26.	1,00 km	5:41	5:41/km	+2:21/km
27.	1,00 km	6:35	6:35/km	+1:27/km
28.	1,00 km	10:24	10:24/km	-2:22/km
29.	1,00 km	9:03	9:03/km	-1:01/km
30.	1,00 km	6:27	6:27/km	+1:35/km
31.	0,15 km	0:50	5:40/km	+2:22/km
	Average (total)		8:02/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:32	6:32/km	161bpm	122W	+56/-0
0,99km	10:09	10:17/km	163bpm	146W	+96/-17
1,00km	5:08	5:07/km	167bpm	38W	+0/-45
0,99km	5:28	5:31/km	171bpm	14W	+0/-27
1,02km	6:21	6:14/km	176bpm	90W	+37/-4
1,00km	6:35	6:36/km	177bpm	74W	+34/-0
0,99km	6:26	6:28/km	164bpm	58W	+22/-31
1,01km	5:05	5:03/km	171bpm	31W	+5/-21
1,00km	6:04	6:03/km	177bpm	61W	+22/-4
0,99km	8:35	8:42/km	178bpm	130W	+85/-0
1,01km	8:41	8:37/km	173bpm	78W	+54/-0
0,99km	7:17	7:16/km	173bpm	154W	+74/-0
1,01km	5:55	5:53/km	166bpm	16W	+0/-16
1,00km	7:00	7:02/km	170bpm	65W	+26/-0
0,99km	7:26	7:30/km	168bpm	52W	+40/-0
1,01km	7:12	7:10/km	161bpm	47W	+19/-10
1,00km	7:30	7:25/km	165bpm	86W	+45/-0
1,01km	9:35	9:31/km	170bpm	120W	+84/-0
1,00km	13:50	13:50/km	153bpm	97W	+67/-1
0,98km	7:09	7:16/km	153bpm	9W	+0/-84
1,00km	9:16	9:21/km	157bpm	41W	+30/-71
1,02km	8:43	8:39/km	154bpm	24W	+11/-98
0,99km	12:19	12:26/km	141bpm	39W	+35/-27
1,01km	13:34	13:31/km	168bpm	165W	+109/-0
1,00km	7:38	7:36/km	154bpm	28W	+15/-83
0,99km	5:36	5:40/km	159bpm	13W	+0/-66
1,00km	6:36	6:37/km	157bpm	11W	+0/-53
1,01km	10:13	10:10/km	150bpm	6W	+0/-131
1,00km	8:45	8:41/km	143bpm	7W	+0/-123
1,01km	6:29	6:27/km	156bpm	33W	+10/-32
0,15km	0:51	5:42/km	162bpm	12W	+0/-11

Running Dynamics

142

spm

Cadence (Running)

0,89

Stride length

33791

Total steps

Miscellaneous

06.12.2015

Date

cloudy

Weather condition

°C

Temperature

Pure Grit 4

Laufschuhe

Garmin Forerunner 225

Ausrüstung

CEP Night Run Socks 2.0

Socken

Under Armor Catalyst heatgear

Hosen

Nike DRI-FIT lang, Falke Laufhemd kurz weinrot

Hemden

Tim, Esther

Training partner

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	14:14	0:05	132 bpm	-6 bpm =	126 bpm
2.	14:35	0:33	120 bpm	-3 bpm =	117 bpm
3.	42:55	1:37	173 bpm	-33 bpm =	140 bpm
4.	57:50	0:10	179 bpm	+2 bpm =	181 bpm
5.	1:06:32	0:10	178 bpm	-1 bpm =	177 bpm
6.	1:09:41	0:08	174 bpm	-6 bpm =	168 bpm
7.	1:09:45	0:06	168 bpm	-6 bpm =	162 bpm
8.	1:15:12	0:16	176 bpm	-1 bpm =	175 bpm
9.	1:35:22	0:10	173 bpm	±0 bpm =	173 bpm
10.	1:57:29	0:11	168 bpm	+2 bpm =	170 bpm
11.	2:11:50	0:09	167 bpm	-10 bpm =	157 bpm
12.	2:19:52	0:01	128 bpm	-10 bpm =	118 bpm
13.	2:19:53	0:01	118 bpm	+4 bpm =	122 bpm
14.	2:24:48	0:08	162 bpm	-7 bpm =	155 bpm
15.	2:46:01	0:11	149 bpm	±0 bpm =	149 bpm
16.	2:51:24	0:09	140 bpm	-6 bpm =	134 bpm
17.	2:52:47	0:12	125 bpm	-7 bpm =	118 bpm
18.	2:52:48	0:01	118 bpm	-11 bpm =	107 bpm
19.	2:52:53	0:07	107 bpm	+17 bpm =	124 bpm
20.	2:53:18	0:33	133 bpm	-7 bpm =	126 bpm
21.	2:53:36	0:12	123 bpm	±0 bpm =	123 bpm
22.	2:54:54	0:14	123 bpm	±0 bpm =	123 bpm
23.	2:55:12	0:08	117 bpm	+4 bpm =	121 bpm
24.	2:55:13	0:08	121 bpm	±0 bpm =	121 bpm
25.	2:56:21	0:06	111 bpm	+9 bpm =	120 bpm
26.	3:10:15	0:02	168 bpm	±0 bpm =	168 bpm
27.	3:11:53	0:14	174 bpm	-3 bpm =	171 bpm
28.	3:33:26	0:02	123 bpm	-6 bpm =	117 bpm
29.	3:33:42	0:04	111 bpm	+6 bpm =	117 bpm
30.	3:36:19	0:03	152 bpm	-6 bpm =	146 bpm
31.	3:42:01	0:23	142 bpm	+2 bpm =	144 bpm
		6:34