Athlete

runbot

Dauerlauf: Lockerer Abend-10er - Erhaltung

19:04

Overview

10,04

Distance

48:40

Time

4:51

/km

Pace

236

avg. Power

154

bpm

avg. Heart rate

165

bpm

max. Heart rate

596

kcal

Energy

48,33

VO2max

101

TRIMP

Elevation

Course

Heart rate data

Heart rate Heart rate zones All

154

bpm

avg. Heart rate

165

bpm

max. Heart rate

596

kcal

Energy

101

TRIMP

61,3

ml/kg

Peak Epoc

11 [164]

bpm

max. Heart rate drop

Zone		Time	Distance	Power	Pace
Zone 1 ≤ 100 bpm / 53 %HRmax	0,6 %	0:17	0,05 km	199 W	5:24/km
Zone 2 ≤ 125 bpm / 66 %HRmax	1,3 %	0:38	0,13 km	226 W	4:52/km
Zone 3 ≤ 135 bpm / 72 %HRmax	2,8 %	1:22	0,28 km	232 W	4:49/km
Zone 4 ≤ 145 bpm / 77 %HRmax	5,7 %	2:47	0,60 km	241 W	4:41/km
Zone 5 ≤ 155 bpm / 82 %HRmax	26,2 %	12:44	2,66 km	233 W	4:48/km
Zone 6 ≤ 165 bpm / 88 %HRmax	63,4 %	30:52	6,32 km	238 W	4:53/km
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

4:51

/km

avg. Pace

12,4

km/h

avg. Speed

4:51

/km

avg. GAP

48,33

Effective VO₂max

1,05

Aerobic Efficiency

5:07

/km

Required Critical Pace

37.71

Required Eff. VO2max

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	1,8 %	0:53	0,10 km	84 %	235 W
Zone 2 6:30/km - 6:01/km	0,9 %	0:26	0,07 km	79 %	240 W
Zone 3 6:00/km - 5:31/km	3,5 %	1:42	0,30 km	83 %	254 W
Zone 4 5:30/km - 5:01/km	14,9 %	7:15	1,41 km	82 %	237 W
Zone 5 5:00/km - 4:31/km	74,7 %	36:21	7,66 km	82 %	235 W
Zone 6 4:30/km - 4:01/km	3,5 %	1:43	0,39 km	81 %	243 W
Zone 7 4:00/km - 3:31/km	0,2 %	0:06	0,01 km	84 %	256 W
Zone 8 3:30/km - 3:01/km	0,2 %	0:07	0,08 km	84 %	239 W
Zone 9 3:00/km - …	0,2 %	0:07	0,03 km	84 %	243 W

Power data

Power Power zones All

236

avg. Power

3,60

W/kg

Specific power

0,95

Running Effectiveness

0,87

Efficiency Index

1,53

Aerobic Efficiency

235

Required Critical Power

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	2,6 %	1:16	0,25 km	80 %	4:59/km
Zone 3 201 W - 300 W	96,2 %	46:46	9,66 km	82 %	4:50/km
Zone 4 301 W - 400 W	1,2 %	0:34	0,11 km	85 %	5:02/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Elevation data

10,04

Distance

0,00

avg. Gradient

10,04

Km-effort

Pempelfort

Route name

Pempelfort

Route

Laps

Computed Laps

Distance	Time	Pace	bpm	Power	elev.
1,00 km	4:47	4:47/km	131 bpm	234 W	+0/-2
1,00 km	4:43	4:43/km	150 bpm	242 W	+4/-4
1,00 km	4:43	4:43/km	155 bpm	248 W	+5/-0
1,00 km	4:49	4:49/km	156 bpm	242 W	+4/-5
1,00 km	4:53	4:53/km	157 bpm	232 W	+1/-4
1,00 km	4:48	4:48/km	158 bpm	234 W	+0/-3
1,00 km	4:54	4:53/km	159 bpm	237 W	+4/-1
1,00 km	4:58	4:58/km	158 bpm	238 W	+2/-0
1,00 km	4:59	4:59/km	158 bpm	225 W	+0/-5
1,00 km	4:48	4:48/km	161 bpm	235 W	+1/-0
0,04 km	0:18	7:39/km	159 bpm	227 W	+0/-1

Running Dynamics

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

186

spm

Cadence

1,11

Stride length

232

Ground contact time

49,4L/50,6R

Ground contact balance

Flight time

28,1

Flight ratio

9052

Total steps

Miscellaneous

Additional notes Heading All

16.06.2026

Date

19:04

Time of day

RPE

cloudy

Weather condition

°C

Temperature

Cloud cover

Singlet, kurz Hose

Kleidung

Coros HRM

HF Sensor

Shamma Elite Maximus

Laufschuhe

Apple WeatherKit

Weather source

Runalyze API

Source

Developer fields

Effort_Pace

3,49

m/s

avg. Effort_Pace

5,21

m/s

max. Effort_Pace

3,48

m/s

Effort_Pace