Langer Lauf

Composite data

31,78

Distance

3:05:32

Time

5:50

/km

avg. Pace

10,3

km/h

avg. Speed

5:46

/km

avg. GAP

34,49

Km-effort

0,94

Aerobic Efficiency

1,01 / 5:48

/km

VI / xPace

1,02 / 5:41

/km

VI / xGAP

41,49

Effective VO₂max

316

TRIMP

145

bpm

avg. Heart rate

174

bpm

max. Heart rate

+3,1

Pa:Hr

+4,4

Pw:Hr

+271/-269

Ascent/Descent

1,70

avg. Gradient

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	10,5 %	19:26	3,82 km	78 %	221 W
Zone 2 6:30/km - 6:01/km	21,5 %	39:59	8,06 km	76 %	232 W
Zone 3 6:00/km - 5:31/km	43,7 %	1:21:05	14,13 km	75 %	231 W
Zone 4 5:30/km - 5:01/km	19,8 %	36:44	4,99 km	76 %	231 W
Zone 5 5:00/km - 4:38/km	3,4 %	6:23	0,61 km	79 %	239 W
MRT 4:37/km - 4:27/km	0,7 %	1:23	0,12 km	81 %	249 W
Zone 7 4:26/km - 3:31/km	0,3 %	0:34	0,05 km	80 %	254 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Regenerativer DL < 127 bpm / 66 %HRmax	1,1 %	2:08	0,35 km	187 W	6:09/km
Extensiver DL < 135 bpm / 70 %HRmax	3,2 %	5:51	1,03 km	223 W	5:40/km
Mittelintensiver DL < 142 bpm / 74 %HRmax	33,0 %	1:01:14	10,58 km	225 W	5:47/km
Intensiver DL < 150 bpm / 78 %HRmax	42,6 %	1:19:02	13,49 km	234 W	5:51/km
Tempo DL < 167 bpm / 87 %HRmax	19,6 %	36:22	6,16 km	237 W	5:54/km
Intensiver Tempo DL < 187 bpm / 97 %HRmax	0,5 %	0:57	0,17 km	248 W	5:29/km
>HF Max ≥ 188 bpm / 98 %HRmax	0,0 %	-	-	-	-

Laps

	Distance	Time	Pace	diff
1.	1,00 km	5:55	5:55/km	-0:05/km
2.	1,00 km	5:43	5:43/km	+0:07/km
3.	1,00 km	5:56	5:56/km	-0:06/km
4.	1,00 km	5:56	5:56/km	-0:06/km
5.	1,00 km	5:41	5:41/km	+0:09/km
6.	1,00 km	5:45	5:45/km	+0:05/km
7.	1,00 km	5:44	5:44/km	+0:06/km
8.	1,00 km	5:52	5:52/km	-0:02/km
9.	1,00 km	5:46	5:46/km	+0:04/km
10.	1,00 km	5:54	5:54/km	-0:04/km
11.	1,00 km	5:53	5:53/km	-0:03/km
12.	1,00 km	5:48	5:48/km	+0:02/km
13.	1,00 km	5:47	5:47/km	+0:03/km
14.	1,00 km	5:55	5:55/km	-0:05/km
15.	1,00 km	5:47	5:47/km	+0:03/km
16.	1,00 km	5:52	5:52/km	-0:02/km
17.	1,00 km	5:49	5:49/km	+0:01/km
18.	1,00 km	5:40	5:40/km	+0:10/km
19.	1,00 km	5:48	5:48/km	+0:02/km
20.	1,00 km	5:47	5:47/km	+0:03/km
21.	1,00 km	5:47	5:47/km	+0:03/km
22.	1,00 km	6:01	6:01/km	-0:11/km
23.	1,00 km	5:52	5:52/km	-0:02/km
24.	1,00 km	5:48	5:48/km	+0:02/km
25.	1,00 km	5:46	5:46/km	+0:04/km
26.	1,00 km	5:45	5:45/km	+0:05/km
27.	1,00 km	5:54	5:54/km	-0:04/km
28.	1,00 km	6:38	6:38/km	-0:48/km
29.	1,00 km	6:50	6:50/km	-1:00/km
30.	1,00 km	5:20	5:20/km	+0:30/km
31.	1,00 km	5:30	5:30/km	+0:20/km
32.	0,78 km	3:59	5:06/km	+0:45/km
	Average (total)		5:50/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:54	5:55/km	129bpm	226W	+0/-11
1,00km	5:45	5:44/km	141bpm	226W	+8/-12
1,00km	5:56	5:57/km	143bpm	237W	+8/-8
1,00km	5:56	5:56/km	143bpm	240W	+16/-14
1,00km	5:41	5:41/km	138bpm	219W	+0/-27
1,00km	5:44	5:45/km	138bpm	224W	+2/-6
1,00km	5:45	5:44/km	141bpm	231W	+0/-17
1,00km	5:51	5:52/km	143bpm	230W	+4/-10
1,00km	5:46	5:46/km	141bpm	229W	+3/-8
1,00km	5:54	5:54/km	140bpm	224W	+0/-4
1,00km	5:53	5:53/km	141bpm	231W	+6/-0
1,00km	5:48	5:49/km	140bpm	229W	+4/-7
1,00km	5:47	5:47/km	139bpm	222W	+0/-14
1,00km	5:55	5:55/km	140bpm	225W	+5/-12
1,00km	5:48	5:47/km	141bpm	229W	+1/-0
1,00km	5:52	5:52/km	142bpm	232W	+6/-0
1,00km	5:50	5:51/km	145bpm	237W	+11/-0
1,00km	5:40	5:40/km	145bpm	234W	+0/-1
1,00km	5:48	5:48/km	147bpm	237W	+10/-0
1,00km	5:47	5:47/km	146bpm	232W	+10/-10
1,00km	5:48	5:49/km	145bpm	228W	+7/-5
1,00km	6:00	6:02/km	148bpm	230W	+1/-0
1,00km	5:53	5:53/km	149bpm	233W	+30/-5
1,00km	5:48	5:49/km	148bpm	228W	+3/-6
1,00km	5:46	5:48/km	151bpm	231W	+10/-11
1,00km	5:46	5:46/km	146bpm	235W	+6/-0
1,00km	5:54	5:56/km	153bpm	239W	+13/-0
1,00km	6:39	6:40/km	155bpm	231W	+45/-0
1,00km	6:50	6:50/km	157bpm	218W	+56/-6
1,00km	5:20	5:21/km	161bpm	252W	+18/-19
1,00km	5:30	5:31/km	159bpm	241W	+0/-19
0,78km	4:00	5:06/km	155bpm	236W	+0/-34

Power data

231

avg. Power

3,00

W/kg

Specific power

232

xPower

1,00

Variability Index

0,95

Running Effectiveness

0,74

Efficiency Index

1,59

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,2 %	0:21	0,05 km	65 %	7:41/km
Zone 2 101 W - 215 W	10,9 %	20:10	3,21 km	74 %	6:16/km
Zone 3 216 W - 245 W	72,2 %	2:14:01	23,16 km	75 %	5:47/km
Zone 4 246 W - 275 W	14,7 %	27:15	4,71 km	79 %	5:47/km
Zone 5 276 W - 305 W	1,8 %	3:25	0,59 km	79 %	5:48/km
Zone 6 306 W - …	0,2 %	0:22	0,06 km	79 %	5:53/km

Running Dynamics

1,01

Stride length

Vertical oscillation

Vertical ratio

295

Ground contact time

Ground contact balance

Miscellaneous

06.08.2017

Date

fair

Weather condition

°C

Temperature

°C

Dew Point

Humidity

°C

Heat index

Garmin Forerunner 235

Device

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	1:32:52	0:07	145 bpm	±0 bpm =	145 bpm
2.	2:25:42	3:20	149 bpm	-38 bpm =	111 bpm
3.	2:41:16	0:51	162 bpm	-18 bpm =	144 bpm
4.	3:01:03	1:07	157 bpm	-18 bpm =	139 bpm
		5:25