Langer Lauf

Composite data

35,64

Distance

3:15:39

Time

5:29

/km

avg. Pace

10,9

km/h

avg. Speed

5:28

/km

avg. GAP

37,78

Km-effort

0,97

Aerobic Efficiency

1,00 / 5:28

/km

VI / xPace

1,01 / 5:25

/km

VI / xGAP

43,06

Effective VO₂max

359

TRIMP

148

bpm

avg. Heart rate

175

bpm

max. Heart rate

+5,9

Pa:Hr

+5,6

Pw:Hr

+214/-223

Ascent/Descent

1,23

avg. Gradient

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	5,0 %	9:51	2,05 km	77 %	218 W
Zone 2 6:30/km - 6:01/km	15,8 %	30:58	8,60 km	77 %	243 W
Zone 3 6:00/km - 5:31/km	27,0 %	52:51	12,36 km	78 %	245 W
Zone 4 5:30/km - 5:01/km	33,4 %	1:05:18	8,93 km	77 %	244 W
Zone 5 5:00/km - 4:38/km	15,2 %	29:46	2,77 km	77 %	246 W
MRT 4:37/km - 4:27/km	2,2 %	4:18	0,55 km	77 %	248 W
Zone 7 4:26/km - 3:31/km	1,3 %	2:38	0,38 km	77 %	252 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	0,9 %	1:51	0,32 km	207 W	5:43/km
Extensiver DL < 135 bpm / 70 %HRmax	0,8 %	1:35	0,30 km	251 W	5:16/km
Mittelintensiver DL < 142 bpm / 74 %HRmax	26,9 %	52:38	9,68 km	235 W	5:26/km
Intensiver DL < 150 bpm / 78 %HRmax	26,4 %	51:34	9,31 km	245 W	5:32/km
Tempo DL < 167 bpm / 87 %HRmax	44,9 %	1:27:48	15,98 km	247 W	5:30/km
Intensiver Tempo DL < 187 bpm / 97 %HRmax	0,1 %	0:14	0,04 km	264 W	5:49/km
>HF Max ≥ 188 bpm / 98 %HRmax	0,0 %	-	-	-	-

Laps

	Distance	Time	Pace	diff
1.	1,00 km	5:23	5:23/km	+0:06/km
2.	1,00 km	5:09	5:09/km	+0:20/km
3.	1,00 km	5:23	5:23/km	+0:06/km
4.	1,00 km	5:32	5:32/km	-0:03/km
5.	1,00 km	5:14	5:14/km	+0:15/km
6.	1,00 km	5:22	5:22/km	+0:07/km
7.	1,00 km	5:22	5:22/km	+0:07/km
8.	1,00 km	5:37	5:37/km	-0:08/km
9.	1,00 km	5:35	5:35/km	-0:06/km
10.	1,00 km	5:38	5:38/km	-0:09/km
11.	1,00 km	5:40	5:40/km	-0:11/km
12.	1,00 km	5:35	5:35/km	-0:06/km
13.	1,00 km	5:36	5:36/km	-0:07/km
14.	1,00 km	5:25	5:25/km	+0:04/km
15.	1,00 km	5:23	5:23/km	+0:06/km
16.	1,00 km	5:38	5:38/km	-0:09/km
17.	1,00 km	5:39	5:39/km	-0:10/km
18.	1,00 km	5:33	5:33/km	-0:04/km
19.	1,00 km	5:21	5:21/km	+0:08/km
20.	1,00 km	5:23	5:23/km	+0:06/km
21.	1,00 km	5:24	5:24/km	+0:05/km
22.	1,00 km	5:35	5:35/km	-0:06/km
23.	1,00 km	5:25	5:25/km	+0:04/km
24.	1,00 km	5:31	5:31/km	-0:02/km
25.	1,00 km	5:44	5:44/km	-0:15/km
26.	1,00 km	5:21	5:21/km	+0:08/km
27.	1,00 km	5:33	5:33/km	-0:04/km
28.	1,00 km	5:27	5:27/km	+0:02/km
29.	1,00 km	5:26	5:26/km	+0:03/km
30.	1,00 km	5:01	5:01/km	+0:28/km
31.	1,00 km	5:37	5:37/km	-0:08/km
32.	1,00 km	5:42	5:42/km	-0:13/km
33.	1,00 km	5:39	5:39/km	-0:10/km
34.	1,00 km	5:39	5:39/km	-0:10/km
35.	1,00 km	5:38	5:38/km	-0:09/km
36.	0,64 km	3:27	5:26/km	+0:03/km
	Average (total)		5:29/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:22	5:23/km	135bpm	250W	+3/-9
1,00km	5:09	5:10/km	145bpm	247W	+3/-18
1,00km	5:23	5:25/km	145bpm	255W	+15/-9
1,00km	5:32	5:33/km	145bpm	252W	+13/-9
1,00km	5:15	5:15/km	141bpm	236W	+0/-24
1,00km	5:22	5:22/km	140bpm	238W	+0/-16
1,00km	5:22	5:22/km	141bpm	246W	+1/-9
1,00km	5:37	5:39/km	143bpm	236W	+0/-8
1,00km	5:35	5:36/km	141bpm	238W	+4/-6
1,00km	5:38	5:39/km	141bpm	233W	+0/-5
1,00km	5:40	5:41/km	142bpm	239W	+7/-0
1,00km	5:35	5:36/km	143bpm	235W	+0/-6
1,00km	5:36	5:37/km	141bpm	234W	+9/-12
1,00km	5:25	5:27/km	140bpm	230W	+0/-24
1,00km	5:23	5:24/km	143bpm	251W	+1/-0
1,00km	5:38	5:39/km	142bpm	237W	+10/-0
1,00km	5:39	5:40/km	143bpm	236W	+3/-5
1,00km	5:33	5:33/km	145bpm	242W	+8/-0
1,00km	5:20	5:22/km	148bpm	254W	+4/-0
1,00km	5:23	5:24/km	153bpm	254W	+12/-3
1,00km	5:25	5:25/km	154bpm	250W	+9/-3
1,00km	5:36	5:36/km	153bpm	245W	+6/-2
1,00km	5:29	5:29/km	151bpm	238W	+3/-3
1,00km	5:25	5:26/km	152bpm	246W	+5/-6
1,00km	5:44	5:45/km	154bpm	249W	+24/-0
1,00km	5:21	5:22/km	155bpm	242W	+8/-15
1,00km	5:33	5:34/km	156bpm	250W	+7/-3
1,00km	5:29	5:29/km	155bpm	238W	+6/-20
1,00km	5:26	5:27/km	151bpm	250W	+21/-0
1,00km	5:01	5:02/km	158bpm	255W	+0/-25
1,00km	5:37	5:37/km	159bpm	251W	+18/-3
1,00km	5:41	5:43/km	157bpm	246W	+13/-3
1,00km	5:40	5:40/km	158bpm	249W	+12/-0
1,00km	5:39	5:39/km	157bpm	236W	+7/-3
1,00km	5:38	5:40/km	158bpm	252W	+14/-0
0,64km	3:29	5:29/km	158bpm	238W	+0/-4

Power data

243

avg. Power

3,20

W/kg

Specific power

245

xPower

1,01

Variability Index

0,95

Running Effectiveness

0,75

Efficiency Index

1,64

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,4 %	0:46	0,08 km	68 %	9:30/km
Zone 2 101 W - 215 W	2,3 %	4:30	0,68 km	77 %	6:36/km
Zone 3 216 W - 245 W	56,7 %	1:51:00	20,30 km	76 %	5:28/km
Zone 4 246 W - 275 W	35,9 %	1:10:13	12,88 km	79 %	5:27/km
Zone 5 276 W - 305 W	4,3 %	8:24	1,54 km	78 %	5:28/km
Zone 6 306 W - …	0,4 %	0:47	0,15 km	79 %	5:16/km

Running Dynamics

1,05

Stride length

Vertical oscillation

Vertical ratio

280

Ground contact time

Ground contact balance

Miscellaneous

02.09.2017

Date

changeable

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.	11:44	0:22	147 bpm	-3 bpm =	144 bpm
2.	31:38	0:07	140 bpm	+1 bpm =	141 bpm
3.	35:47	0:49	144 bpm	-19 bpm =	125 bpm
4.	1:17:01	1:39	145 bpm	-37 bpm =	108 bpm
5.	1:18:02	0:08	143 bpm	+2 bpm =	145 bpm
6.	1:39:46	0:11	150 bpm	±0 bpm =	150 bpm
7.	1:40:52	1:09	148 bpm	-7 bpm =	141 bpm
8.	2:05:58	0:36	152 bpm	-4 bpm =	148 bpm
9.	2:34:11	2:14	155 bpm	-20 bpm =	135 bpm
10.	2:38:00	1:01	157 bpm	-19 bpm =	138 bpm
		8:16