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Langer Lauf

Composite data

31,78
km
Distance
3:05:32
Time
5:50
/km
avg. Pace
10,3
 km/h
avg. Speed
41.49
VO2max
145
bpm
avg. Heart rate
78
%
avg. Heart rate
174
bpm
max. Heart rate
93
%
max. Heart rate
1841
kcal
Energy
316
 TRIMP
298
m
Elevation
0.94
%
avg. Gradient
+271/-269
m
Elevation up/down
3:10:57
Elapsed time

Elevation data were corrected.

Laps

DistanceTimePacediff
1.1,00 km5:555:55/km-0:05/km
2.1,00 km5:435:43/km+0:07/km
3.1,00 km5:565:56/km-0:06/km
4.1,00 km5:565:56/km-0:06/km
5.1,00 km5:415:41/km+0:09/km
6.1,00 km5:455:45/km+0:05/km
7.1,00 km5:445:44/km+0:06/km
8.1,00 km5:525:52/km-0:02/km
9.1,00 km5:465:46/km+0:04/km
10.1,00 km5:545:54/km-0:04/km
11.1,00 km5:535:53/km-0:03/km
12.1,00 km5:485:48/km+0:02/km
13.1,00 km5:475:47/km+0:03/km
14.1,00 km5:555:55/km-0:05/km
15.1,00 km5:475:47/km+0:03/km
16.1,00 km5:525:52/km-0:02/km
17.1,00 km5:495:49/km+0:01/km
18.1,00 km5:405:40/km+0:10/km
19.1,00 km5:485:48/km+0:02/km
20.1,00 km5:475:47/km+0:03/km
21.1,00 km5:475:47/km+0:03/km
22.1,00 km6:016:01/km-0:11/km
23.1,00 km5:525:52/km-0:02/km
24.1,00 km5:485:48/km+0:02/km
25.1,00 km5:465:46/km+0:04/km
26.1,00 km5:455:45/km+0:05/km
27.1,00 km5:545:54/km-0:04/km
28.1,00 km6:386:38/km-0:48/km
29.1,00 km6:506:50/km-1:00/km
30.1,00 km5:205:20/km+0:30/km
31.1,00 km5:305:30/km+0:20/km
32.0,78 km3:595:06/km+0:45/km
Average (total): 5:50/km

Power data

231
W
avg. Power
3.14
W/kg
Specific power
0.91
 Running Effectiveness
0.74
 Efficiency Index

Running Dynamics

170
spm
Cadence (running)
1.01
m
Stride length
6.2
cm
Vertical oscillation
6.1
%
Vertical ratio
295
ms
Ground contact
-/-
%
Groundcontact balance
58
ms
Flight time
16.4
%
Flight ratio
31541
Number of steps

Miscellaneous

06.08.2017
Date
06:46
Time of day
13
RPE
fair
Weather condition
13
°C
Temperature
8
km/h
Wind Speed
W / 254
°
Wind Degree
87
%
Humidity
1021
hpa
Pressure
13
°C
Wind chill factor
12.6
°C
Heat index
Asics Gel Nimbus 18
Schuhe

Notes:
klasse. mein zweiter 30er geschafft. Bis km 17 sehr entspannt und locker. Ab da kontinuierlicher Anstieg, zeitweilig etwas zäh aber nie so, das ich hätte aufhören wollen. Nach dem harten Schlussanstieg (ca 1km gegangen) noch mal beflügelt und frisch den Endspurt gemeistert.

Source of weather data: Powered by Dark Sky

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