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Dauerlauf

Overview

7,26

km

Distance

30:17

Time

34:58

Elapsed time

4:10

/km

Pace

320

W

avg. Power

152

bpm

avg. Heart rate

177

bpm

max. Heart rate

454

kcal

Energy

62,52

VO2max

50

TRIMP

-

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	4:15	4:15/km	-0:05/km
2.	1,00 km	4:19	4:19/km	-0:09/km
3.	1,00 km	4:06	4:06/km	+0:04/km
4.	1,00 km	4:06	4:06/km	+0:04/km
5.	1,00 km	4:01	4:01/km	+0:09/km
6.	1,00 km	4:05	4:05/km	+0:05/km
7.	1,00 km	4:15	4:15/km	-0:05/km
8.	0,26 km	1:09	4:28/km	-0:18/km
	Average (total)		4:10/km

Distance	Time	Pace	bpm	Power
1,00km	4:15	4:16/km	122bpm	312W
1,00km	4:19	4:19/km	130bpm	312W
1,00km	4:06	4:06/km	153bpm	318W
1,00km	4:06	4:06/km	162bpm	342W
1,00km	4:00	4:00/km	163bpm	323W
1,00km	4:06	4:06/km	168bpm	321W
1,00km	4:15	4:15/km	168bpm	318W
0,26km	1:10	4:32/km	159bpm	321W

Heart rate data

152

bpm

avg. Heart rate

75

%

avg. Heart rate

177

bpm

max. Heart rate

87

%

max. Heart rate

454

kcal

Energy

50

TRIMP

3,0

Training Effect

+15,9

%

Pa:Hr

+15,4

%

Pw:Hr

50,8

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 99 bpm / 49 %HRmax	0,6 %	0:10	0,02 km	58 W	10:33/km
Zone 2 < 120 bpm / 59 %HRmax	3,2 %	0:59	0,23 km	308 W	4:22/km
Zone 3 < 160 bpm / 78 %HRmax	44,8 %	13:34	3,26 km	318 W	4:10/km
Zone 4 < 180 bpm / 88 %HRmax	51,4 %	15:34	3,76 km	319 W	4:08/km
ruunning ≥ 181 bpm / 89 %HRmax	0,0 %	-	-	-	-

Pace data

4:10

/km

avg. Pace

14,4

km/h

avg. Speed

4:07

/km

avg. GAP

62,52

Effective VO₂max

1,01 / 4:08

/km

VI / xPace

1,01 / 4:05

/km

VI / xGAP

1,25

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	1,7 %	0:30	0,05 km	61 %	195 W
Zone 2 6:30/km - 6:01/km	0,9 %	0:17	0,04 km	73 %	270 W
Zone 3 6:00/km - 5:40/km	1,0 %	0:19	0,05 km	72 %	315 W
Zone 4 5:39/km - 5:01/km	7,1 %	2:09	0,39 km	74 %	304 W
Zone 5 5:00/km - 4:31/km	11,8 %	3:35	0,74 km	76 %	316 W
Zone 6 4:30/km - 4:01/km	37,1 %	11:14	2,66 km	75 %	316 W
Zone 7 4:00/km - 3:31/km	35,2 %	10:39	2,80 km	75 %	328 W
Zone 8 3:30/km - 3:11/km	2,8 %	0:50	0,25 km	75 %	323 W
Zone 9 3:10/km - …	2,4 %	0:44	0,26 km	77 %	317 W

Power data

320

W

avg. Power

4,08

W/kg

Specific power

322

W

xPower

1,01

Variability Index

0,98

Running Effectiveness

0,75

Efficiency Index

2,09

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	1,8 %	0:33	0,08 km	65 %	6:52/km
Zone 2 101 W - 200 W	0,2 %	0:03	0,00 km	80 %	10:00/km
Zone 3 201 W - 300 W	9,6 %	2:54	0,68 km	70 %	4:16/km
Zone 4 301 W - 400 W	88,2 %	26:43	6,48 km	75 %	4:07/km
Zone 5 401 W - …	0,2 %	0:04	0,01 km	64 %	4:41/km

Course and elevation data

7,26

km

Distance

17

%

Percentage hilly

1,04

Uphill Efficiency

0,92

Downhill Efficiency

0,00

%

avg. Gradient

7,26

km

Km-effort

Running Dynamics

160

spm

Cadence (Running)

1,50

m

Stride length

9,3

cm

Vertical oscillation

6,2

%

Vertical ratio

239

ms

Ground contact time

-

%

Ground contact balance

136

ms

Flight time

36,3

%

Flight ratio

4845

Total steps

Miscellaneous

14.11.2018

Date

fair

Weather condition

10

°C

Temperature

8

km/h

Wind speed

S / 165

°

Wind direction

7

°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.	2:10	0:39	128 bpm	-8 bpm =	120 bpm	±0
2.	4:34	0:14	134 bpm	-3 bpm =	131 bpm	±0
3.	10:00	0:31	170 bpm	-16 bpm =	154 bpm	±0
4.	11:57	0:09	160 bpm	+5 bpm =	165 bpm	+2
5.	12:55	0:24	166 bpm	-1 bpm =	165 bpm	±0
6.	15:39	0:47	170 bpm	-29 bpm =	141 bpm	+3
7.	16:39	0:19	160 bpm	+5 bpm =	165 bpm	+3
8.	19:55	0:41	166 bpm	-16 bpm =	150 bpm	+3
9.	21:21	0:06	164 bpm	-1 bpm =	163 bpm	+3
10.	28:52	0:52	172 bpm	-22 bpm =	150 bpm	±0
		4:42

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