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Dauerlauf

Overview

12,00

km

Distance

51:32

Time

1:02:46

Elapsed time

4:18

/km

Pace

311

W

avg. Power

164

bpm

avg. Heart rate

184

bpm

max. Heart rate

845

kcal

Energy

54,24

VO2max

107

TRIMP

-

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	3:57	3:57/km	+0:21/km
2.	1,00 km	4:06	4:06/km	+0:12/km
3.	1,00 km	4:11	4:11/km	+0:07/km
4.	1,00 km	4:10	4:10/km	+0:08/km
5.	1,00 km	4:16	4:16/km	+0:02/km
6.	1,00 km	4:24	4:24/km	-0:06/km
7.	1,00 km	4:17	4:17/km	+0:01/km
8.	1,00 km	4:20	4:20/km	-0:02/km
9.	1,00 km	4:26	4:26/km	-0:08/km
10.	1,00 km	4:19	4:19/km	-0:01/km
11.	1,00 km	4:30	4:30/km	-0:12/km
12.	1,00 km	4:38	4:39/km	-0:21/km
	Average (total)		4:18/km

Distance	Time	Pace	bpm	Power
1,00km	3:56	3:57/km	125bpm	335W
1,00km	4:06	4:06/km	154bpm	328W
1,00km	4:11	4:11/km	160bpm	317W
1,00km	4:10	4:10/km	171bpm	314W
1,00km	4:15	4:15/km	171bpm	313W
1,00km	4:24	4:24/km	173bpm	305W
1,00km	4:16	4:17/km	174bpm	310W
1,00km	4:21	4:20/km	175bpm	308W
1,00km	4:26	4:27/km	169bpm	308W
1,00km	4:17	4:18/km	164bpm	318W
1,00km	4:29	4:29/km	165bpm	292W
1,01km	4:39	4:38/km	162bpm	300W

Heart rate data

164

bpm

avg. Heart rate

80

%

avg. Heart rate

184

bpm

max. Heart rate

90

%

max. Heart rate

845

kcal

Energy

107

TRIMP

3,6

Training Effect

+9,6

%

Pa:Hr

+8,1

%

Pw:Hr

70,0

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 99 bpm / 49 %HRmax	0,5 %	0:15	0,06 km	222 W	4:31/km
Zone 2 < 120 bpm / 59 %HRmax	2,1 %	1:04	0,26 km	327 W	4:05/km
Zone 3 < 160 bpm / 78 %HRmax	26,5 %	13:40	3,31 km	304 W	4:08/km
Zone 4 < 180 bpm / 88 %HRmax	70,8 %	36:27	8,36 km	308 W	4:22/km
ruunning ≥ 181 bpm / 89 %HRmax	0,1 %	0:04	0,02 km	295 W	4:11/km

Pace data

4:18

/km

avg. Pace

14,0

km/h

avg. Speed

4:16

/km

avg. GAP

54,24

Effective VO₂max

1,01 / 4:15

/km

VI / xPace

1,01 / 4:12

/km

VI / xGAP

1,12

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	3,1 %	1:35	0,17 km	81 %	223 W
Zone 2 6:30/km - 6:01/km	1,1 %	0:34	0,08 km	76 %	246 W
Zone 3 6:00/km - 5:40/km	1,0 %	0:31	0,09 km	80 %	284 W
Zone 4 5:39/km - 5:01/km	2,8 %	1:27	0,27 km	78 %	288 W
Zone 5 5:00/km - 4:31/km	14,3 %	7:22	1,54 km	81 %	299 W
Zone 6 4:30/km - 4:01/km	54,9 %	28:16	6,68 km	82 %	311 W
Zone 7 4:00/km - 3:31/km	19,9 %	10:15	2,70 km	75 %	318 W
Zone 8 3:30/km - 3:11/km	2,6 %	1:21	0,41 km	73 %	329 W
Zone 9 3:10/km - …	0,3 %	0:09	0,05 km	67 %	357 W

Power data

311

W

avg. Power

3,96

W/kg

Specific power

314

W

xPower

1,01

Variability Index

0,98

Running Effectiveness

0,75

Efficiency Index

1,87

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	1,8 %	0:55	0,18 km	72 %	5:06/km
Zone 2 101 W - 200 W	1,1 %	0:35	0,07 km	78 %	7:58/km
Zone 3 201 W - 300 W	18,3 %	9:26	2,03 km	83 %	4:39/km
Zone 4 301 W - 400 W	78,8 %	40:34	9,72 km	80 %	4:11/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course and elevation data

12,00

km

Distance

8

%

Percentage hilly

1,07

Uphill Efficiency

0,97

Downhill Efficiency

0,00

%

avg. Gradient

12,00

km

Km-effort

Running Dynamics

158

spm

Cadence (Running)

1,47

m

Stride length

9,5

cm

Vertical oscillation

6,5

%

Vertical ratio

240

ms

Ground contact time

-

%

Ground contact balance

140

ms

Flight time

36,8

%

Flight ratio

8142

Total steps

Miscellaneous

12.11.2018

Date

rainy

Weather condition

13

°C

Temperature

9

km/h

Wind speed

SW / 222

°

Wind direction

13

°C

Wind chill factor

Garmin Forerunner 735XT

Device

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)		Performance condition
1.	2:06	0:56	149 bpm	-37 bpm =	112 bpm	±0
2.	3:10	1:06	132 bpm	-2 bpm =	130 bpm	±0
3.	6:49	0:36	151 bpm	+10 bpm =	161 bpm	+3
4.	9:13	1:06	172 bpm	-37 bpm =	135 bpm	+2
5.	19:25	0:30	173 bpm	-2 bpm =	171 bpm	-5
6.	36:04	0:59	175 bpm	-23 bpm =	152 bpm	-9
7.	37:40	1:11	170 bpm	-28 bpm =	142 bpm	-9
8.	39:05	0:54	169 bpm	-17 bpm =	152 bpm	-8
9.	39:48	0:39	167 bpm	-8 bpm =	159 bpm	-8
10.	43:35	0:49	169 bpm	-12 bpm =	157 bpm	-9
11.	44:56	0:26	166 bpm	±0 bpm =	166 bpm	-8
12.	48:01	0:38	162 bpm	-6 bpm =	156 bpm	-8
13.	48:24	1:20	154 bpm	-19 bpm =	135 bpm	-8
14.	50:32	0:06	165 bpm	+1 bpm =	166 bpm	-8
		11:16

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