Dauerlauf

Overview

20,20

Distance

1:43:03

Time

1:48:08

Elapsed time

5:06

/km

Pace

avg. Power

164

bpm

avg. Heart rate

174

bpm

max. Heart rate

1 392

kcal

Energy

45,99

VO2max

230

TRIMP

131

Elevation

Heart rate data

164

bpm

avg. Heart rate

174

bpm

max. Heart rate

1 392

kcal

Energy

230

TRIMP

+2,2

Pa:Hr

+39,2

Pw:Hr

66,8

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 134 bpm / 67 %HRmax	1,0 %	0:59	0,16 km	123 W	6:01/km
Zone 2 < 154 bpm / 77 %HRmax	3,5 %	3:34	0,69 km	79 W	5:12/km
Zone 3 < 162 bpm / 81 %HRmax	15,7 %	16:12	3,04 km	31 W	5:19/km
Zone 4 < 173 bpm / 87 %HRmax	79,8 %	1:22:14	16,29 km	33 W	5:03/km
Zone 5 ≥ 174 bpm / 87 %HRmax	0,1 %	0:04	0,01 km	15 W	5:18/km

Pace data

5:06

/km

avg. Pace

11,8

km/h

avg. Speed

5:03

/km

avg. GAP

45,99

Effective VO₂max

1,02 / 5:01

/km

VI / xPace

1,01 / 4:59

/km

VI / xGAP

0,95

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	5,2 %	5:24	0,64 km	79 %	32 W
Zone 2 6:30/km - 6:01/km	2,7 %	2:47	0,43 km	82 %	57 W
Zone 3 6:00/km - 5:31/km	7,8 %	8:04	1,41 km	81 %	60 W
Zone 4 5:30/km - 5:01/km	36,7 %	37:47	7,24 km	83 %	38 W
Zone 5 5:00/km - 4:31/km	40,0 %	41:15	8,62 km	83 %	26 W
Zone 6 4:30/km - 4:01/km	6,7 %	6:52	1,59 km	82 %	31 W
Zone 7 4:00/km - 3:31/km	0,4 %	0:26	0,11 km	81 %	108 W
Zone 8 3:30/km - 3:01/km	0,4 %	0:25	0,13 km	78 %	52 W
Zone 9 3:00/km - …	0,0 %	0:03	0,02 km	79 %	-

Power data

avg. Power

0,48

W/kg

Specific power

164

xPower

4,21

Variability Index

6,87

Running Effectiveness

5,03

Efficiency Index

0,21

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	90,7 %	1:33:28	18,38 km	83 %	5:05/km
Zone 2 101 W - 200 W	7,1 %	7:21	1,39 km	83 %	5:18/km
Zone 3 201 W - 300 W	1,4 %	1:28	0,30 km	83 %	4:56/km
Zone 4 301 W - 400 W	0,2 %	0:15	0,04 km	83 %	5:52/km
Zone 5 401 W - …	0,5 %	0:31	0,10 km	73 %	5:10/km

Elevation data

20,20

Distance

+131/-75

Ascent/Descent

0,0

Climb Score

Percentage hilly

0,99

Uphill Efficiency

1,02

avg. Gradient

21,51

Km-effort

Sachsenhausen - Nordend - Dornbusch - Eschersheim - Bonames - Nieder-Eschbach - Ober-Eschbach - Gonzenheim

Course

Climb Score view

Elevation data were corrected.

Laps

	Distance	Time	Pace	diff
1.	1,00 km	5:26	5:26/km	-0:20/km
2.	1,00 km	4:46	4:46/km	+0:20/km
3.	1,00 km	4:58	4:58/km	+0:08/km
4.	1,00 km	4:44	4:44/km	+0:22/km
5.	1,00 km	4:49	4:49/km	+0:17/km
6.	1,00 km	4:44	4:44/km	+0:22/km
7.	1,00 km	5:22	5:22/km	-0:16/km
8.	1,00 km	5:06	5:06/km	-0:00/km
9.	1,00 km	4:54	4:54/km	+0:12/km
10.	1,00 km	5:38	5:38/km	-0:32/km
11.	1,00 km	5:22	5:22/km	-0:16/km
12.	1,00 km	5:07	5:07/km	-0:01/km
13.	1,00 km	5:21	5:21/km	-0:15/km
14.	1,00 km	5:08	5:08/km	-0:02/km
15.	1,00 km	5:20	5:20/km	-0:14/km
16.	1,00 km	5:02	5:02/km	+0:04/km
17.	1,00 km	5:13	5:13/km	-0:07/km
18.	1,00 km	5:38	5:38/km	-0:32/km
19.	1,00 km	4:29	4:29/km	+0:37/km
20.	1,00 km	4:58	4:58/km	+0:08/km
21.	0,20 km	0:55	4:34/km	+0:32/km
	Average (total)		5:06/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	5:24	5:27/km	149bpm	84W	+27/-5
1,00km	4:44	4:46/km	163bpm	44W	+1/-4
1,00km	4:58	4:59/km	170bpm	41W	+13/-2
1,00km	4:45	4:44/km	167bpm	35W	+4/-0
1,00km	4:48	4:49/km	166bpm	25W	+0/-0
1,00km	4:45	4:45/km	167bpm	21W	+0/-6
1,01km	5:24	5:22/km	166bpm	15W	+0/-16
1,00km	5:07	5:06/km	163bpm	29W	+0/-0
1,00km	4:53	4:54/km	169bpm	36W	+0/-2
1,00km	5:37	5:39/km	165bpm	50W	+14/-0
1,00km	5:23	5:22/km	165bpm	43W	+13/-0
0,99km	5:04	5:07/km	168bpm	40W	+7/-5
1,01km	5:24	5:20/km	164bpm	36W	+5/-2
1,00km	5:10	5:09/km	164bpm	41W	+8/-4
1,00km	5:18	5:19/km	164bpm	34W	+8/-4
0,99km	4:59	5:02/km	166bpm	34W	+6/-0
1,00km	5:13	5:13/km	169bpm	49W	+15/-0
1,00km	5:40	5:41/km	164bpm	62W	+23/-0
1,01km	4:29	4:27/km	161bpm	22W	+0/-28
0,99km	4:57	4:59/km	166bpm	26W	+2/-6
0,22km	1:01	4:36/km	168bpm	18W	+0/-6

Running Dynamics

180

spm

Cadence (Running)

1,09

Stride length

18549

Total steps

Miscellaneous

12.01.2016

Date

rainy

Weather condition

°C

Temperature

Adrenaline GTS 15

Laufschuhe

Garmin Forerunner 225, Kalenji Reflex Weste

Ausrüstung

Under Armor Catalyst heatgear

Hosen

Nike DRI-FIT lang, Falke Laufhemd kurz weinrot

Hemden

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	1:26	0:46	145 bpm	-57 bpm =	88 bpm
2.	27:20	0:07	170 bpm	-4 bpm =	166 bpm
3.	1:08:46	0:04	164 bpm	-1 bpm =	163 bpm
4.	1:31:42	4:08	165 bpm	-39 bpm =	126 bpm
		5:05