Langer Lauf

Overview

30,61

Distance

3:03:44

Time

3:07:02

Elapsed time

6:00

/km

Pace

avg. Power

160

bpm

avg. Heart rate

178

bpm

max. Heart rate

2 456

kcal

Energy

38,75

VO2max

386

TRIMP

122

Elevation

Heart rate data

160

bpm

avg. Heart rate

178

bpm

max. Heart rate

2 456

kcal

Energy

386

TRIMP

3,7

Training Effect

+6,1

Pa:Hr

-2,3

Pw:Hr

71,9

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 134 bpm / 67 %HRmax	2,9 %	5:15	0,45 km	6 W	11:38/km
Zone 2 < 154 bpm / 77 %HRmax	13,0 %	23:58	3,61 km	15 W	6:39/km
Zone 3 < 162 bpm / 81 %HRmax	31,7 %	58:13	9,86 km	20 W	5:54/km
Zone 4 < 173 bpm / 87 %HRmax	49,0 %	1:30:04	15,63 km	24 W	5:46/km
Zone 5 ≥ 174 bpm / 87 %HRmax	3,4 %	6:13	1,07 km	49 W	5:49/km

Pace data

6:00

/km

avg. Pace

10,0

km/h

avg. Speed

6:00

/km

avg. GAP

38,75

Effective VO₂max

1,05 / 5:44

/km

VI / xPace

1,05 / 5:44

/km

VI / xGAP

0,82

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	15,0 %	27:36	2,24 km	78 %	19 W
Zone 2 6:30/km - 6:01/km	12,9 %	23:41	3,79 km	82 %	28 W
Zone 3 6:00/km - 5:31/km	30,6 %	56:14	9,86 km	82 %	23 W
Zone 4 5:30/km - 5:01/km	32,8 %	1:00:17	11,38 km	81 %	20 W
Zone 5 5:00/km - 4:31/km	8,1 %	14:54	3,10 km	81 %	22 W
Zone 6 4:30/km - 4:01/km	0,5 %	0:58	0,22 km	83 %	39 W
Zone 7 4:00/km - 3:31/km	0,0 %	0:03	0,02 km	84 %	13 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

avg. Power

0,29

W/kg

Specific power

112

xPower

4,67

Variability Index

9,72

Running Effectiveness

6,94

Efficiency Index

0,14

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	94,9 %	2:54:19	29,09 km	81 %	6:00/km
Zone 2 101 W - 200 W	3,2 %	5:54	0,97 km	83 %	6:05/km
Zone 3 201 W - 300 W	1,0 %	1:46	0,29 km	83 %	6:08/km
Zone 4 301 W - 400 W	0,5 %	1:00	0,15 km	83 %	6:37/km
Zone 5 401 W - …	0,4 %	0:44	0,11 km	81 %	6:54/km

Elevation data

30,61

Distance

+122/-125

Ascent/Descent

0,0

Climb Score

Percentage hilly

0,81

avg. Gradient

31,83

Km-effort

Climb Score view

Elevation data were corrected.

Laps

	Distance	Time	Pace	diff
1.	1,00 km	5:15	5:15/km	+0:45/km
2.	1,00 km	5:12	5:12/km	+0:48/km
3.	1,00 km	5:13	5:13/km	+0:47/km
4.	1,00 km	5:33	5:33/km	+0:27/km
5.	1,00 km	5:31	5:31/km	+0:29/km
6.	1,00 km	5:28	5:28/km	+0:32/km
7.	1,00 km	8:02	8:02/km	-2:02/km
8.	1,00 km	5:22	5:22/km	+0:38/km
9.	1,00 km	5:32	5:32/km	+0:28/km
10.	1,00 km	6:19	6:19/km	-0:19/km
11.	1,00 km	7:47	7:47/km	-1:47/km
12.	1,00 km	5:30	5:30/km	+0:30/km
13.	1,00 km	5:33	5:33/km	+0:27/km
14.	1,00 km	5:33	5:33/km	+0:27/km
15.	1,00 km	6:48	6:48/km	-0:48/km
16.	1,00 km	5:55	5:55/km	+0:05/km
17.	1,00 km	6:53	6:53/km	-0:53/km
18.	1,00 km	5:31	5:31/km	+0:29/km
19.	1,00 km	5:44	5:44/km	+0:16/km
20.	1,00 km	5:53	5:53/km	+0:07/km
21.	1,00 km	6:17	6:17/km	-0:17/km
22.	1,00 km	6:09	6:09/km	-0:09/km
23.	1,00 km	5:14	5:14/km	+0:46/km
24.	1,00 km	6:01	6:01/km	-0:01/km
25.	1,00 km	5:45	5:45/km	+0:15/km
26.	1,00 km	6:18	6:18/km	-0:18/km
27.	1,00 km	5:45	5:45/km	+0:15/km
28.	1,00 km	7:09	7:09/km	-1:09/km
29.	1,00 km	6:08	6:08/km	-0:08/km
30.	1,00 km	6:46	6:46/km	-0:46/km
31.	0,61 km	3:40	6:02/km	-0:02/km
	Average (total)		6:00/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	5:11	5:15/km	142bpm	14W	+0/-15
1,00km	5:12	5:12/km	164bpm	44W	+9/-1
0,99km	5:08	5:11/km	164bpm	34W	+5/-8
1,02km	5:40	5:33/km	162bpm	40W	+4/-7
0,99km	5:29	5:31/km	162bpm	21W	+12/-12
1,01km	5:30	5:29/km	167bpm	28W	+4/-4
0,99km	7:59	8:05/km	151bpm	12W	+0/-7
1,00km	5:22	5:22/km	157bpm	14W	+0/-1
0,99km	5:30	5:32/km	161bpm	30W	+6/-4
1,00km	6:18	6:20/km	158bpm	11W	+0/-2
1,01km	7:50	7:48/km	153bpm	28W	+6/-0
0,99km	5:27	5:30/km	160bpm	13W	+0/-5
1,00km	5:35	5:34/km	163bpm	30W	+5/-0
1,01km	5:36	5:34/km	163bpm	16W	+1/-4
1,00km	6:47	6:48/km	157bpm	19W	+0/-3
1,00km	5:54	5:55/km	156bpm	16W	+1/-0
0,99km	6:49	6:55/km	158bpm	39W	+15/-2
1,01km	5:33	5:31/km	161bpm	22W	+0/-1
1,01km	5:46	5:44/km	161bpm	30W	+6/-0
1,01km	5:55	5:53/km	164bpm	13W	+0/-7
1,00km	6:16	6:17/km	161bpm	20W	+2/-0
1,00km	6:10	6:10/km	163bpm	38W	+11/-4
1,00km	5:13	5:13/km	166bpm	14W	+0/-16
0,99km	5:59	6:01/km	164bpm	17W	+0/-2
1,01km	5:48	5:45/km	173bpm	28W	+7/-4
1,00km	6:16	6:18/km	168bpm	37W	+11/-0
1,00km	5:45	5:44/km	169bpm	12W	+0/-13
0,99km	7:06	7:09/km	161bpm	34W	+9/-0
1,00km	6:10	6:08/km	165bpm	24W	+6/-5
1,00km	6:46	6:47/km	163bpm	17W	+0/-10
0,62km	3:43	6:03/km	174bpm	57W	+14/-0

Running Dynamics

158

spm

Cadence (Running)

1,05

Stride length

7,9

Vertical oscillation

7,5

Vertical ratio

296

Ground contact time

49,2L/50,8R

Ground contact balance

Flight time

22,1

Flight ratio

29030

Total steps

Miscellaneous

14.08.2016

Date

RPE

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 225

Wind direction

Humidity

1011

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Under Armor Catalyst heatgear

Hosen

Falke Laufhemd kurz weinrot

Hemden

fenix 3

Ausrüstung

ADV Skin3 12

Rucksäcke

Doppel grey

Socken

Adrenaline GTS 15

Laufschuhe

Garmin Fenix 3

Device

Source of weather data: openweathermap.org

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	1:26:31	3:19	157 bpm	-26 bpm =	131 bpm
	3:19

Heart rate variability

3,2

lnRMSSD

373

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

1,1

pNN50

2,6

pNN20

0,8

Anomalies