Langer Lauf: Chapter 2 - 2nd 20k of the day with 3.5h rest

Overview

20,02

Distance

1:20:35

Time

1:21:05

Elapsed time

4:02

/km

Pace

164

bpm

avg. Heart rate

174

bpm

max. Heart rate

1 296

kcal

Energy

70,78

VO2max

142

TRIMP

197

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	4:10	4:10/km	-0:08/km
2.	1,00 km	4:11	4:11/km	-0:09/km
3.	1,00 km	4:17	4:17/km	-0:15/km
4.	1,00 km	4:18	4:18/km	-0:16/km
5.	1,00 km	4:09	4:09/km	-0:07/km
6.	1,00 km	4:13	4:13/km	-0:11/km
7.	1,00 km	3:59	3:59/km	+0:03/km
8.	1,00 km	4:13	4:13/km	-0:11/km
9.	1,00 km	4:15	4:15/km	-0:13/km
10.	1,00 km	4:13	4:13/km	-0:11/km
11.	1,00 km	3:46	3:46/km	+0:16/km
12.	1,00 km	4:01	4:01/km	+0:01/km
13.	1,00 km	3:52	3:52/km	+0:10/km
14.	1,00 km	3:50	3:50/km	+0:12/km
15.	1,00 km	4:00	4:00/km	+0:02/km
16.	1,00 km	3:51	3:51/km	+0:11/km
17.	1,00 km	3:47	3:47/km	+0:15/km
18.	1,00 km	3:46	3:46/km	+0:16/km
19.	1,00 km	3:52	3:52/km	+0:10/km
20.	1,00 km	3:49	3:49/km	+0:13/km
21.	0,02 km	0:04	3:55/km	+0:06/km
	Average (total)		4:02/km

Distance	Time	Pace	bpm	elev.
0,98km	4:04	4:09/km	147bpm	+10/-6
1,00km	4:11	4:11/km	160bpm	+6/-0
1,00km	4:17	4:17/km	161bpm	+23/-0
1,00km	4:17	4:18/km	164bpm	+18/-0
1,00km	4:11	4:10/km	165bpm	+17/-0
1,00km	4:13	4:14/km	165bpm	+21/-1
1,01km	4:00	3:58/km	161bpm	+10/-20
1,01km	4:15	4:13/km	166bpm	+23/-0
1,00km	4:15	4:15/km	168bpm	+16/-1
0,98km	4:09	4:13/km	170bpm	+23/-3
1,00km	3:48	3:46/km	164bpm	+8/-24
1,00km	4:01	4:01/km	165bpm	+0/-10
1,01km	3:54	3:52/km	165bpm	+0/-26
0,99km	3:47	3:50/km	166bpm	+6/-16
1,01km	4:03	4:00/km	167bpm	+13/-24
0,99km	3:49	3:51/km	165bpm	+0/-14
0,99km	3:44	3:46/km	165bpm	+0/-21
1,01km	3:49	3:46/km	166bpm	+0/-20
1,01km	3:54	3:52/km	165bpm	+0/-12
1,00km	3:49	3:48/km	167bpm	+0/-10
0,02km	0:05	4:26/km	172bpm	+0/-0

Heart rate data

164

bpm

avg. Heart rate

174

bpm

max. Heart rate

1 296

kcal

Energy

142

TRIMP

3,8

Training Effect

±0/-

Performance condition

+1,9

Pa:Hr

45,8

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
GA1 < 167 bpm / 80 %HRmax	82,9 %	1:06:48	16,70 km	-	4:00/km
GA2 < 178 bpm / 85 %HRmax	17,1 %	13:47	3,32 km	-	4:09/km
EB < 186 bpm / 89 %HRmax	0,0 %	-	-	-	-
SB ≥ 187 bpm / 89 %HRmax	0,0 %	-	-	-	-

Pace data

4:02

/km

avg. Pace

14,9

km/h

avg. Speed

4:00

/km

avg. GAP

70,78

Effective VO₂max

1,01 / 3:59

/km

VI / xPace

1,00 / 4:00

/km

VI / xGAP

1,19

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
GA1 … - 3:45/km	82,1 %	1:06:11	16,06 km	78 %	-
GA2 3:44/km - 3:33/km	14,9 %	11:59	3,26 km	78 %	-
EB 3:32/km - 3:16/km	2,9 %	2:22	0,68 km	76 %	-
SB 3:15/km - …	0,1 %	0:03	0,02 km	76 %	-

Course and elevation data

20,02

Distance

+197/-204

Ascent/Descent

0,8

Climb Score

Percentage hilly

1,00

Uphill Efficiency

0,98

Downhill Efficiency

275

Vm/h

VAM

2,00

avg. Gradient

21,99

Km-effort

Einsiedeln

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

166

spm

Cadence (Running)

1,50

Stride length

11,3

Vertical oscillation

7,5

Vertical ratio

224

Ground contact time

50,6L/49,5R

Ground contact balance

137

Flight time

38,0

Flight ratio

13377

Total steps

Miscellaneous

08.04.2017

Date

RPE

sunny

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

W / 290

Wind direction

Humidity

1021

hpa

Pressure

°C

Wind chill factor

°C

Heat index

adidas Adios Boost orange A

Running shoes

Garmin Forerunner 735XT

Device

Andi Kälin

Training partner

Source of weather data: openweathermap.org

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	42:16	0:30	171 bpm	-19 bpm =	152 bpm
		0:30