Langer Lauf

Overview

20,16

Distance

1:28:12

Time

1:35:29

Elapsed time

4:23

/km

Pace

303

avg. Power

164

bpm

avg. Heart rate

179

bpm

max. Heart rate

1 408

kcal

Energy

53,01

VO2max

172

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	4:08	4:08/km	+0:14/km
2.	1,00 km	4:16	4:16/km	+0:06/km
3.	1,00 km	4:21	4:21/km	+0:01/km
4.	1,00 km	4:20	4:20/km	+0:02/km
5.	1,00 km	4:31	4:31/km	-0:09/km
6.	1,00 km	4:22	4:22/km	+0:00/km
7.	1,00 km	4:19	4:19/km	+0:03/km
8.	1,00 km	4:38	4:38/km	-0:16/km
9.	1,00 km	4:15	4:15/km	+0:07/km
10.	1,00 km	4:20	4:20/km	+0:02/km
11.	1,00 km	4:22	4:22/km	+0:00/km
12.	1,00 km	4:25	4:25/km	-0:03/km
13.	1,00 km	4:24	4:24/km	-0:02/km
14.	1,00 km	4:30	4:30/km	-0:08/km
15.	1,00 km	4:35	4:35/km	-0:13/km
16.	1,00 km	4:18	4:18/km	+0:04/km
17.	1,00 km	4:16	4:16/km	+0:06/km
18.	1,00 km	4:22	4:22/km	+0:00/km
19.	1,00 km	4:20	4:20/km	+0:02/km
20.	1,00 km	4:25	4:25/km	-0:03/km
21.	0,16 km	0:44	4:35/km	-0:13/km
	Average (total)		4:22/km

Distance	Time	Pace	bpm	Power
1,00km	4:07	4:07/km	152bpm	314W
1,00km	4:15	4:15/km	154bpm	312W
1,00km	4:21	4:21/km	151bpm	310W
1,00km	4:20	4:20/km	153bpm	313W
1,00km	4:31	4:31/km	161bpm	300W
1,00km	4:22	4:22/km	163bpm	295W
1,00km	4:19	4:19/km	171bpm	299W
1,00km	4:38	4:38/km	168bpm	326W
1,00km	4:16	4:15/km	169bpm	296W
1,00km	4:19	4:20/km	171bpm	289W
1,00km	4:23	4:23/km	170bpm	300W
1,00km	4:25	4:25/km	168bpm	300W
1,00km	4:23	4:24/km	167bpm	300W
1,00km	4:30	4:30/km	163bpm	307W
1,00km	4:36	4:35/km	168bpm	318W
1,00km	4:17	4:18/km	169bpm	297W
1,00km	4:17	4:17/km	163bpm	299W
1,00km	4:21	4:21/km	162bpm	298W
1,00km	4:20	4:20/km	164bpm	297W
1,00km	4:25	4:25/km	168bpm	296W
0,16km	0:45	4:39/km	169bpm	298W

Heart rate data

164

bpm

avg. Heart rate

179

bpm

max. Heart rate

1 408

kcal

Energy

172

TRIMP

3,9

Training Effect

+3,9

Pa:Hr

+3,1

Pw:Hr

56,3

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 99 bpm / 49 %HRmax	0,0 %	0:01	0,00 km	-	8:15/km
Zone 2 < 120 bpm / 59 %HRmax	0,3 %	0:15	0,05 km	-	5:01/km
Zone 3 < 160 bpm / 78 %HRmax	27,1 %	23:51	5,54 km	298 W	4:18/km
Zone 4 < 180 bpm / 88 %HRmax	72,6 %	1:04:03	14,56 km	296 W	4:24/km
ruunning ≥ 181 bpm / 89 %HRmax	0,0 %	-	-	-	-

Pace data

4:23

/km

avg. Pace

13,7

km/h

avg. Speed

4:20

/km

avg. GAP

53,01

Effective VO₂max

1,00 / 4:22

/km

VI / xPace

1,01 / 4:17

/km

VI / xGAP

1,10

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	0,0 %	-	-	-	-
Zone 2 6:30/km - 6:01/km	0,1 %	0:03	0,01 km	80 %	186 W
Zone 3 6:00/km - 5:40/km	0,2 %	0:13	0,04 km	78 %	255 W
Zone 4 5:39/km - 5:01/km	2,2 %	1:59	0,36 km	78 %	270 W
Zone 5 5:00/km - 4:31/km	24,9 %	21:59	4,70 km	80 %	291 W
Zone 6 4:30/km - 4:01/km	64,0 %	56:23	13,11 km	80 %	299 W
Zone 7 4:00/km - 3:31/km	8,5 %	7:29	1,93 km	78 %	300 W
Zone 8 3:30/km - 3:11/km	0,1 %	0:04	0,02 km	82 %	296 W
Zone 9 3:10/km - …	0,0 %	-	-	-	-

Power data

303

avg. Power

3,86

W/kg

Specific power

304

xPower

1,00

Variability Index

0,99

Running Effectiveness

0,75

Efficiency Index

1,80

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	2,5 %	2:12	0,46 km	75 %	4:47/km
Zone 2 101 W - 200 W	0,0 %	-	-	-	-
Zone 3 201 W - 300 W	46,4 %	40:52	9,42 km	81 %	4:20/km
Zone 4 301 W - 400 W	51,2 %	45:06	10,28 km	80 %	4:23/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course and elevation data

20,16

Distance

0,0

Climb Score

Percentage hilly

1,12

Uphill Efficiency

0,91

Downhill Efficiency

2 260

Vm/h

VAM

0,00

avg. Gradient

20,16

Km-effort

Running Dynamics

160

spm

Cadence (Running)

1,43

Stride length

9,2

Vertical oscillation

6,4

Vertical ratio

233

Ground contact time

Ground contact balance

142

Flight time

37,9

Flight ratio

14112

Total steps

Miscellaneous

28.10.2018

Date

changeable

Weather condition

°C

Temperature

km/h

Wind speed

NE / 30

Wind direction

-4

°C

Wind chill factor

Kalenji Kiprun Race

Laufschuhe

Garmin Forerunner 735XT

Device

Mansor, Gerrit Kröger, Philipp Rusch

Training partner

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)		Performance condition
1.	5:13	0:02	154 bpm	±0 bpm =	154 bpm	+7
2.	18:21	5:33	164 bpm	-49 bpm =	115 bpm	+6
3.	1:15:50	0:35	167 bpm	-4 bpm =	163 bpm	-3
4.	1:18:56	0:43	163 bpm	-10 bpm =	153 bpm	-3
5.	1:25:23	0:26	163 bpm	+2 bpm =	165 bpm	-3
		7:19