Langer Lauf: Erster 35km-Lauf

Overview

35,16

Distance

3:23:19

Time

3:28:56

Elapsed time

5:47

/km

Pace

avg. Power

163

bpm

avg. Heart rate

178

bpm

max. Heart rate

2 572

kcal

Energy

39,47

VO2max

447

TRIMP

115

Elevation

Heart rate data

163

bpm

avg. Heart rate

178

bpm

max. Heart rate

2 572

kcal

Energy

447

TRIMP

+6,0

Pa:Hr

78,0

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 134 bpm / 67 %HRmax	0,9 %	1:48	0,14 km	17 W	12:50/km
Zone 2 < 154 bpm / 77 %HRmax	6,5 %	13:13	2,13 km	16 W	6:13/km
Zone 3 < 162 bpm / 81 %HRmax	21,7 %	44:04	7,75 km	16 W	5:41/km
Zone 4 < 173 bpm / 87 %HRmax	67,3 %	2:16:48	23,94 km	21 W	5:43/km
Zone 5 ≥ 174 bpm / 87 %HRmax	3,7 %	7:26	1,20 km	72 W	6:11/km

Pace data

5:47

/km

avg. Pace

10,4

km/h

avg. Speed

5:46

/km

avg. GAP

39,47

Effective VO₂max

1,02 / 5:39

/km

VI / xPace

1,02 / 5:39

/km

VI / xGAP

0,83

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	10,8 %	21:53	2,37 km	82 %	29 W
Zone 2 6:30/km - 6:01/km	14,8 %	30:08	4,85 km	83 %	25 W
Zone 3 6:00/km - 5:31/km	34,8 %	1:10:47	12,32 km	82 %	19 W
Zone 4 5:30/km - 5:01/km	32,0 %	1:05:04	12,33 km	82 %	20 W
Zone 5 5:00/km - 4:31/km	6,5 %	13:07	2,72 km	81 %	16 W
Zone 6 4:30/km - 4:01/km	0,9 %	1:50	0,43 km	82 %	35 W
Zone 7 4:00/km - 3:31/km	0,2 %	0:24	0,11 km	84 %	25 W
Zone 8 3:30/km - 3:01/km	0,0 %	0:06	0,03 km	82 %	30 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

avg. Power

0,28

W/kg

Specific power

111

xPower

4,83

Variability Index

10,21

Running Effectiveness

7,52

Efficiency Index

0,13

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	95,9 %	3:14:54	33,78 km	82 %	5:46/km
Zone 2 101 W - 200 W	2,7 %	5:35	0,91 km	84 %	6:08/km
Zone 3 201 W - 300 W	1,0 %	1:57	0,33 km	85 %	5:56/km
Zone 4 301 W - 400 W	0,2 %	0:22	0,07 km	86 %	5:19/km
Zone 5 401 W - …	0,3 %	0:31	0,07 km	88 %	7:08/km

Elevation data

35,16

Distance

+115/-114

Ascent/Descent

0,0

Climb Score

Percentage hilly

0,65

avg. Gradient

36,31

Km-effort

Gonzenheim - Ober-Eschbach - Nieder-Eschbach - Bonames - Berkersheim - Harheim - Bad Vilbel - Dortelweil - Gronau - Karben - Ober-Erlenbach - Gonzenheim

Course

Climb Score view

Elevation data were corrected.

Laps

	Distance	Time	Pace	diff
1.	1,00 km	5:37	5:37/km	+0:10/km
2.	1,00 km	5:30	5:30/km	+0:17/km
3.	1,00 km	5:12	5:12/km	+0:35/km
4.	1,00 km	5:24	5:24/km	+0:23/km
5.	1,00 km	5:25	5:25/km	+0:22/km
6.	1,00 km	5:27	5:27/km	+0:20/km
7.	1,00 km	5:48	5:48/km	-0:01/km
8.	1,00 km	5:23	5:23/km	+0:24/km
9.	1,00 km	5:36	5:36/km	+0:11/km
10.	1,00 km	5:26	5:26/km	+0:21/km
11.	1,00 km	5:30	5:30/km	+0:17/km
12.	1,00 km	5:18	5:18/km	+0:29/km
13.	1,00 km	5:26	5:26/km	+0:21/km
14.	1,00 km	7:52	7:52/km	-2:05/km
15.	1,00 km	5:25	5:25/km	+0:22/km
16.	1,00 km	5:34	5:34/km	+0:13/km
17.	1,00 km	5:35	5:35/km	+0:12/km
18.	1,00 km	6:03	6:03/km	-0:16/km
19.	1,00 km	5:33	5:33/km	+0:14/km
20.	1,00 km	5:36	5:36/km	+0:11/km
21.	1,00 km	5:36	5:36/km	+0:11/km
22.	1,00 km	5:18	5:18/km	+0:29/km
23.	1,00 km	5:37	5:37/km	+0:10/km
24.	1,00 km	5:31	5:31/km	+0:16/km
25.	1,00 km	5:42	5:42/km	+0:05/km
26.	1,00 km	5:41	5:41/km	+0:06/km
27.	1,00 km	5:51	5:51/km	-0:04/km
28.	1,00 km	6:44	6:44/km	-0:57/km
29.	1,00 km	7:06	7:06/km	-1:19/km
30.	1,00 km	5:51	5:51/km	-0:04/km
31.	1,00 km	6:12	6:12/km	-0:25/km
32.	1,00 km	6:09	6:09/km	-0:22/km
33.	1,00 km	6:04	6:04/km	-0:17/km
34.	1,00 km	6:06	6:06/km	-0:19/km
35.	1,00 km	6:28	6:28/km	-0:41/km
36.	0,16 km	0:41	4:23/km	+1:24/km
	Average (total)		5:47/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	5:34	5:38/km	149bpm	25W	+4/-5
1,00km	5:28	5:30/km	152bpm	19W	+2/-10
1,00km	5:11	5:12/km	161bpm	14W	+0/-13
0,99km	5:23	5:25/km	164bpm	33W	+8/-0
1,01km	5:27	5:25/km	165bpm	20W	+0/-4
1,01km	5:27	5:25/km	163bpm	21W	+0/-8
1,00km	5:49	5:48/km	159bpm	13W	+0/-14
1,01km	5:25	5:23/km	165bpm	19W	+0/-0
1,00km	5:36	5:36/km	163bpm	29W	+5/-4
0,98km	5:20	5:26/km	163bpm	19W	+1/-0
1,00km	5:31	5:31/km	163bpm	30W	+4/-0
1,02km	5:23	5:18/km	164bpm	16W	+0/-2
0,99km	5:24	5:26/km	164bpm	23W	+3/-0
1,01km	7:55	7:53/km	154bpm	16W	+3/-0
0,99km	5:20	5:25/km	163bpm	15W	+0/-2
1,01km	5:38	5:34/km	167bpm	24W	+3/-0
0,98km	5:30	5:34/km	165bpm	20W	+3/-0
1,02km	6:10	6:04/km	168bpm	16W	+0/-9
0,98km	5:28	5:33/km	168bpm	20W	+3/-0
1,01km	5:40	5:37/km	165bpm	15W	+1/-0
1,00km	5:36	5:36/km	164bpm	13W	+0/-0
1,00km	5:17	5:18/km	166bpm	26W	+0/-0
0,99km	5:35	5:38/km	165bpm	18W	+3/-0
1,01km	5:34	5:32/km	161bpm	18W	+0/-0
1,00km	5:39	5:41/km	169bpm	37W	+6/-0
1,01km	5:44	5:40/km	167bpm	36W	+8/-8
1,00km	5:52	5:51/km	171bpm	50W	+17/-0
0,99km	6:41	6:44/km	173bpm	47W	+22/-0
1,01km	7:09	7:06/km	164bpm	19W	+0/-0
0,99km	5:48	5:51/km	164bpm	13W	+0/-10
1,00km	6:09	6:09/km	168bpm	38W	+12/-0
0,99km	6:10	6:08/km	162bpm	19W	+1/-15
1,00km	6:03	6:04/km	168bpm	19W	+4/-0
1,01km	6:11	6:06/km	164bpm	21W	+4/-9
1,00km	6:30	6:28/km	166bpm	27W	+5/-0
0,16km	0:42	4:23/km	167bpm	21W	+0/-0

Running Dynamics

170

spm

Cadence (Running)

1,02

Stride length

7,4

Vertical oscillation

7,3

Vertical ratio

278

Ground contact time

49,9L/50,1R

Ground contact balance

Flight time

21,2

Flight ratio

34564

Total steps

Miscellaneous

04.03.2016

Date

rainy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

S / 169

Wind direction

Humidity

975

hpa

Pressure

-2

°C

Wind chill factor

°C

Heat index

Adrenaline GTS 15

Laufschuhe

CEP Night Run Socks 2.0

Socken

Under Armor Charged, Nike DRI-FIT lang

Hemden

Under Armor Catalyst heatgear

Hosen

fenix 3

Ausrüstung

ADV Skin3 12

Rucksäcke

Garmin Fenix 3

Device

Esther, Jami

Training partner

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	2:11:29	3:12	167 bpm	-22 bpm =	145 bpm
2.	2:24:31	2:25	165 bpm	-13 bpm =	152 bpm
		5:37