Trail

Overview

24,20

Distance

3:23:59

Time

3:31:14

Elapsed time

8:26

/km

Pace

avg. Power

159

bpm

avg. Heart rate

190

bpm

max. Heart rate

2 366

kcal

Energy

26,47

VO2max

428

TRIMP

757

Elevation

Heart rate data

159

bpm

avg. Heart rate

190

bpm

max. Heart rate

2 366

kcal

Energy

428

TRIMP

+6,4

Pa:Hr

-3,8

Pw:Hr

88,6

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 134 bpm / 67 %HRmax	6,2 %	12:42	0,76 km	23 W	16:48/km
Zone 2 < 154 bpm / 77 %HRmax	25,4 %	51:54	6,00 km	28 W	8:39/km
Zone 3 < 162 bpm / 81 %HRmax	18,5 %	37:40	5,09 km	56 W	7:24/km
Zone 4 < 173 bpm / 87 %HRmax	27,1 %	55:22	6,98 km	58 W	7:56/km
Zone 5 ≥ 174 bpm / 87 %HRmax	22,7 %	46:21	5,38 km	95 W	8:37/km

Pace data

8:26

/km

avg. Pace

7,1

km/h

avg. Speed

7:48

/km

avg. GAP

26,47

Effective VO₂max

1,32 / 6:23

/km

VI / xPace

1,30 / 6:01

/km

VI / xGAP

0,63

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	68,2 %	2:19:12	12,42 km	80 %	59 W
Zone 2 6:30/km - 6:01/km	10,1 %	20:33	3,33 km	81 %	67 W
Zone 3 6:00/km - 5:31/km	10,5 %	21:27	3,71 km	79 %	38 W
Zone 4 5:30/km - 5:01/km	7,2 %	14:43	2,81 km	81 %	45 W
Zone 5 5:00/km - 4:31/km	2,2 %	4:32	0,98 km	80 %	53 W
Zone 6 4:30/km - 4:01/km	0,7 %	1:29	0,35 km	82 %	18 W
Zone 7 4:00/km - 3:31/km	0,5 %	1:02	0,27 km	80 %	23 W
Zone 8 3:30/km - 3:01/km	0,4 %	0:53	0,28 km	80 %	21 W
Zone 9 3:00/km - …	0,1 %	0:08	0,06 km	83 %	19 W

Power data

avg. Power

0,80

W/kg

Specific power

244

xPower

3,70

Variability Index

2,46

Running Effectiveness

1,80

Efficiency Index

0,35

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	84,0 %	2:51:17	20,30 km	80 %	8:26/km
Zone 2 101 W - 200 W	5,1 %	10:22	1,14 km	82 %	9:08/km
Zone 3 201 W - 300 W	4,2 %	8:28	1,04 km	84 %	8:07/km
Zone 4 301 W - 400 W	3,3 %	6:43	0,86 km	84 %	7:51/km
Zone 5 401 W - …	3,5 %	7:09	0,87 km	84 %	8:15/km

Elevation data

24,20

Distance

+757/-767

Ascent/Descent

6,1

Climb Score

Percentage hilly

1,29

Uphill Efficiency

1,09

Downhill Efficiency

397

Vm/h

VAM

6,30

avg. Gradient

31,77

Km-effort

Taunusinfromationszentrum - Weiße Mauer - Limes - Herzberg - Bleibeskopf - Landgrafenberg

Course

Climb Score view

Elevation data were corrected.

Laps

	Distance	Time	Pace	diff
1.	1,00 km	6:46	6:46/km	+1:58/km
2.	1,00 km	7:30	7:30/km	+1:14/km
3.	1,00 km	6:38	6:38/km	+2:06/km
4.	1,00 km	8:23	8:23/km	+0:21/km
5.	1,00 km	14:27	14:27/km	-5:43/km
6.	1,00 km	8:43	8:43/km	+0:01/km
7.	1,00 km	11:18	11:18/km	-2:34/km
8.	1,00 km	8:56	8:56/km	-0:12/km
9.	1,00 km	9:24	9:24/km	-0:40/km
10.	1,00 km	9:57	9:57/km	-1:13/km
11.	1,00 km	7:30	7:30/km	+1:14/km
12.	1,00 km	6:56	6:56/km	+1:48/km
13.	1,00 km	7:09	7:09/km	+1:35/km
14.	1,00 km	11:24	11:24/km	-2:40/km
15.	1,00 km	9:02	9:02/km	-0:18/km
16.	1,00 km	9:39	9:39/km	-0:55/km
17.	1,00 km	9:03	9:03/km	-0:19/km
18.	1,00 km	9:46	9:46/km	-1:02/km
19.	1,00 km	8:29	8:29/km	+0:15/km
20.	1,00 km	9:26	9:26/km	-0:42/km
21.	1,00 km	7:52	7:52/km	+0:52/km
22.	1,00 km	6:29	6:29/km	+2:15/km
23.	1,00 km	9:05	9:05/km	-0:21/km
24.	1,00 km	6:16	6:16/km	+2:28/km
25.	0,20 km	1:06	5:32/km	+3:12/km
	Average (total)		8:44/km

Distance	Time	Pace	bpm	Power	elev.
0,98km	6:27	6:34/km	138bpm	109W	+39/-0
1,02km	7:35	7:30/km	153bpm	111W	+59/-0
0,99km	6:28	6:32/km	173bpm	101W	+45/-0
0,99km	7:42	7:48/km	165bpm	70W	+26/-12
1,01km	14:02	13:47/km	166bpm	96W	+108/-0
1,00km	8:20	8:20/km	171bpm	65W	+33/-23
1,01km	10:32	10:29/km	152bpm	8W	+0/-107
1,00km	8:42	8:42/km	169bpm	121W	+81/-2
1,00km	9:13	9:16/km	167bpm	87W	+67/-4
1,00km	9:39	9:36/km	171bpm	93W	+60/-4
1,00km	7:14	7:13/km	161bpm	34W	+10/-34
0,99km	6:48	6:51/km	154bpm	12W	+0/-39
1,01km	7:12	7:10/km	167bpm	71W	+28/-9
1,00km	11:00	11:02/km	157bpm	22W	+8/-9
0,99km	8:33	8:37/km	150bpm	52W	+23/-67
1,01km	9:01	8:57/km	156bpm	26W	+6/-8
1,00km	8:09	7:58/km	150bpm	11W	+0/-111
0,99km	9:30	9:37/km	166bpm	106W	+51/-43
1,00km	8:20	8:19/km	159bpm	57W	+23/-4
1,00km	9:12	9:14/km	169bpm	66W	+39/-22
1,00km	7:47	7:49/km	153bpm	14W	+0/-95
0,99km	6:26	6:29/km	161bpm	42W	+7/-11
1,00km	8:44	8:46/km	157bpm	97W	+26/-40
1,00km	6:11	6:13/km	145bpm	13W	+0/-74
0,22km	1:12	5:34/km	152bpm	13W	+0/-11

Running Dynamics

134

spm

Cadence (Running)

0,89

Stride length

27334

Total steps

Miscellaneous

10.01.2016

Date

cloudy

Weather condition

°C

Temperature

Garmin Forerunner 225

Ausrüstung

CEP Night Run Socks 2.0

Socken

Under Armor Catalyst heatgear, Nike Pro Lange Hose

Hosen

Nike DRI-FIT lang, Falke Laufhemd kurz weinrot

Hemden

Speedcross 3

Laufschuhe

OCR Frankfurt

Training partner

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	5:40	0:09	164 bpm	-6 bpm =	158 bpm
2.	5:44	0:03	158 bpm	-6 bpm =	152 bpm
3.	14:57	0:07	153 bpm	-9 bpm =	144 bpm
4.	21:53	0:03	157 bpm	-6 bpm =	151 bpm
5.	22:03	0:11	148 bpm	-10 bpm =	138 bpm
6.	26:34	0:04	158 bpm	-6 bpm =	152 bpm
7.	28:39	0:20	184 bpm	-3 bpm =	181 bpm
8.	37:37	0:09	168 bpm	-9 bpm =	159 bpm
9.	38:01	0:08	150 bpm	-6 bpm =	144 bpm
10.	39:42	0:10	135 bpm	+4 bpm =	139 bpm
11.	47:03	0:10	162 bpm	-10 bpm =	152 bpm
12.	47:18	0:14	149 bpm	-9 bpm =	140 bpm
13.	51:04	0:12	157 bpm	-7 bpm =	150 bpm
14.	51:12	0:05	150 bpm	-6 bpm =	144 bpm
15.	51:17	0:08	144 bpm	-7 bpm =	137 bpm
16.	58:13	0:08	160 bpm	-6 bpm =	154 bpm
17.	58:38	0:08	142 bpm	-4 bpm =	138 bpm
18.	59:23	0:09	135 bpm	-6 bpm =	129 bpm
19.	1:03:31	0:13	158 bpm	-9 bpm =	149 bpm
20.	1:03:36	0:02	149 bpm	-6 bpm =	143 bpm
21.	1:11:08	0:05	170 bpm	-6 bpm =	164 bpm
22.	1:19:07	0:22	173 bpm	±0 bpm =	173 bpm
23.	1:35:10	0:06	147 bpm	-17 bpm =	130 bpm
24.	1:35:36	0:10	131 bpm	+2 bpm =	133 bpm
25.	1:37:26	0:05	158 bpm	-5 bpm =	153 bpm
26.	1:55:08	0:07	147 bpm	-13 bpm =	134 bpm
27.	1:55:44	0:04	137 bpm	+3 bpm =	140 bpm
28.	1:56:01	0:08	140 bpm	-6 bpm =	134 bpm
29.	1:56:08	0:02	131 bpm	-6 bpm =	125 bpm
30.	2:02:39	0:17	154 bpm	-7 bpm =	147 bpm
31.	2:06:58	0:11	133 bpm	-4 bpm =	129 bpm
32.	2:16:41	0:09	148 bpm	-10 bpm =	138 bpm
33.	2:16:46	0:01	115 bpm	-18 bpm =	97 bpm
34.	2:16:47	0:06	97 bpm	+2 bpm =	99 bpm
35.	2:18:21	0:05	122 bpm	-6 bpm =	116 bpm
36.	2:18:26	0:11	112 bpm	+13 bpm =	125 bpm
37.	2:18:48	0:39	121 bpm	-2 bpm =	119 bpm
38.	2:22:51	0:09	185 bpm	-13 bpm =	172 bpm
39.	2:25:30	0:08	156 bpm	-7 bpm =	149 bpm
40.	2:25:35	0:02	155 bpm	+6 bpm =	161 bpm
41.	2:25:56	0:04	161 bpm	-8 bpm =	153 bpm
42.	2:26:07	0:03	150 bpm	-7 bpm =	143 bpm
43.	2:27:09	0:03	170 bpm	-6 bpm =	164 bpm
44.	2:27:38	0:02	149 bpm	-6 bpm =	143 bpm
45.	2:29:21	0:08	165 bpm	-9 bpm =	156 bpm
46.	2:37:59	0:02	143 bpm	-9 bpm =	134 bpm
47.	2:38:04	0:04	131 bpm	-6 bpm =	125 bpm
48.	2:38:40	0:05	132 bpm	+6 bpm =	138 bpm
49.	2:44:29	0:10	174 bpm	+1 bpm =	175 bpm
50.	2:46:21	0:03	167 bpm	-3 bpm =	164 bpm
51.	2:54:17	0:04	148 bpm	-4 bpm =	144 bpm
52.	3:13:22	0:04	168 bpm	-9 bpm =	159 bpm
53.	3:13:54	0:06	148 bpm	-15 bpm =	133 bpm
54.	3:14:16	0:08	127 bpm	+7 bpm =	134 bpm
55.	3:14:17	0:05	134 bpm	+7 bpm =	141 bpm
56.	3:18:57	0:04	138 bpm	-6 bpm =	132 bpm
		7:15