Athlete

runbot

Dauerlauf: Lockerer Abend-10er - Erhaltung

18:37

Overview

10,06

Distance

50:12

Time

4:59

/km

Pace

229

avg. Power

134

bpm

avg. Heart rate

143

bpm

max. Heart rate

736

kcal

Energy

56,46

VO2max

TRIMP

Elevation

Course

Heart rate data

Heart rate Heart rate zones All

134

bpm

avg. Heart rate

143

bpm

max. Heart rate

736

kcal

Energy

TRIMP

21,7

ml/kg

Peak Epoc

11 [140]

bpm

max. Heart rate drop

Zone		Time	Distance	Power	Pace
Zone 1 ≤ 100 bpm / 53 %HRmax	0,9 %	0:26	0,08 km	200 W	5:33/km
Zone 2 ≤ 125 bpm / 66 %HRmax	5,7 %	2:52	0,58 km	219 W	4:58/km
Zone 3 ≤ 135 bpm / 72 %HRmax	47,9 %	24:01	4,74 km	226 W	5:04/km
Zone 4 ≤ 145 bpm / 77 %HRmax	45,6 %	22:52	4,66 km	235 W	4:55/km
Zone 5 ≤ 155 bpm / 82 %HRmax	0,0 %	-	-	-	-
Zone 6 ≤ 165 bpm / 88 %HRmax	0,0 %	-	-	-	-
Zone 7 ≤ 175 bpm / 93 %HRmax	0,0 %	-	-	-	-
Zone 8 ≤ 185 bpm / 98 %HRmax	0,0 %	-	-	-	-
Zone 9 ≥ 186 bpm / 99 %HRmax	0,0 %	-	-	-	-

Pace data

Pace Pace zones All

4:59

/km

avg. Pace

12,0

km/h

avg. Speed

4:59

/km

avg. GAP

56,46

Effective VO₂max

1,17

Aerobic Efficiency

5:14

/km

Required Critical Pace

36.47

Required Eff. VO2max

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	1,2 %	0:36	0,07 km	70 %	226 W
Zone 2 6:30/km - 6:01/km	1,5 %	0:44	0,11 km	70 %	230 W
Zone 3 6:00/km - 5:31/km	4,7 %	2:22	0,42 km	70 %	227 W
Zone 4 5:30/km - 5:01/km	33,4 %	16:47	3,26 km	70 %	226 W
Zone 5 5:00/km - 4:31/km	58,0 %	29:05	6,04 km	72 %	231 W
Zone 6 4:30/km - 4:01/km	1,2 %	0:37	0,15 km	72 %	230 W
Zone 7 4:00/km - 3:31/km	0,0 %	-	-	-	-
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

Power Power zones All

229

avg. Power

3,58

W/kg

Specific power

0,93

Running Effectiveness

0,88

Efficiency Index

1,71

Aerobic Efficiency

228

Required Critical Power

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	0:01	0,00 km	43 %	4:46/km
Zone 2 101 W - 200 W	2,8 %	1:23	0,27 km	68 %	5:08/km
Zone 3 201 W - 300 W	97,2 %	48:42	9,77 km	71 %	4:59/km
Zone 4 301 W - 400 W	0,0 %	-	-	-	-
Zone 5 401 W - …	0,0 %	-	-	-	-

Elevation data

10,06

Distance

0,00

avg. Gradient

10,06

Km-effort

Pempelfort

Route name

Pempelfort

Route

Laps

Computed Laps

Distance	Time	Pace	bpm	Power	elev.
1,00 km	4:58	4:58/km	122 bpm	231 W	+6/-4
1,00 km	4:48	4:48/km	134 bpm	233 W	+0/-9
1,00 km	4:49	4:49/km	140 bpm	238 W	+2/-0
1,00 km	4:54	4:54/km	137 bpm	232 W	+0/-1
1,00 km	5:00	5:00/km	136 bpm	234 W	+4/-0
1,00 km	4:59	4:59/km	135 bpm	229 W	+0/-4
1,00 km	5:01	5:00/km	135 bpm	224 W	+0/-1
1,00 km	4:59	4:59/km	135 bpm	229 W	+0/-0
1,00 km	5:10	5:10/km	133 bpm	222 W	+5/-4
1,00 km	5:14	5:13/km	132 bpm	221 W	+4/-5
0,05 km	0:19	5:48/km	128 bpm	227 W	+1/-0

Running Dynamics

Cadence Stride length Ground contact time Ground contact balance Flight time All

182

spm

Cadence

1,10

Stride length

246

Ground contact time

49,6L/50,4R

Ground contact balance

Flight time

25,4

Flight ratio

9136

Total steps

Miscellaneous

Additional notes Heading All

18.05.2026

Date

18:37

Time of day

RPE

cloudy

Weather condition

°C

Temperature

Cloud cover

Langarmshirt, T-Shirt, kurz Hose

Kleidung

Coros HRM

HF Sensor

Shamma Chargers

Laufschuhe

Apple WeatherKit

Weather source

Runalyze API

Source

Developer fields

Effort_Pace

3,38

m/s

avg. Effort_Pace

4,61

m/s

max. Effort_Pace

3,38

m/s

Effort_Pace