Athlete

runbot

Dauerlauf: Lockere Abendrunde

19:55

Overview

10,20

Distance

48:54

Time

4:48

/km

Pace

238

avg. Power

148

bpm

avg. Heart rate

155

bpm

max. Heart rate

556

kcal

Energy

51,87

VO2max

TRIMP

Elevation

Course

Heart rate data

Heart rate Heart rate zones All

148

bpm

avg. Heart rate

155

bpm

max. Heart rate

556

kcal

Energy

TRIMP

40,2

ml/kg

Peak Epoc

9 [153]

bpm

max. Heart rate drop

Zone		Time	Distance	Power	Pace
Zone 1 ≤ 100 bpm / 53 %HRmax	0,6 %	0:17	0,05 km	192 W	5:30/km
Zone 2 ≤ 125 bpm / 66 %HRmax	1,6 %	0:46	0,16 km	224 W	4:57/km
Zone 3 ≤ 135 bpm / 72 %HRmax	3,6 %	1:47	0,37 km	235 W	4:48/km
Zone 4 ≤ 145 bpm / 77 %HRmax	14,5 %	7:06	1,48 km	234 W	4:48/km
Zone 5 ≤ 155 bpm / 82 %HRmax	79,7 %	38:58	8,14 km	238 W	4:47/km
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

4:48

/km

avg. Pace

12,5

km/h

avg. Speed

4:48

/km

avg. GAP

51,87

Effective VO₂max

1,10

Aerobic Efficiency

5:04

/km

Required Critical Pace

38.02

Required Eff. VO2max

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	1,0 %	0:28	0,04 km	79 %	180 W
Zone 2 6:30/km - 6:01/km	0,8 %	0:23	0,06 km	76 %	229 W
Zone 3 6:00/km - 5:31/km	3,8 %	1:51	0,31 km	78 %	240 W
Zone 4 5:30/km - 5:01/km	14,1 %	6:55	1,34 km	78 %	237 W
Zone 5 5:00/km - 4:31/km	67,5 %	32:59	6,97 km	79 %	238 W
Zone 6 4:30/km - 4:01/km	12,4 %	6:04	1,40 km	79 %	240 W
Zone 7 4:00/km - 3:31/km	0,2 %	0:07	0,03 km	81 %	228 W
Zone 8 3:30/km - 3:01/km	0,2 %	0:07	0,04 km	81 %	227 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

Power Power zones All

238

avg. Power

3,63

W/kg

Specific power

0,96

Running Effectiveness

0,88

Efficiency Index

1,60

Aerobic Efficiency

235

Required Critical Power

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,4 %	0:11	0,03 km	72 %	6:40/km
Zone 2 101 W - 200 W	0,7 %	0:21	0,06 km	74 %	5:31/km
Zone 3 201 W - 300 W	98,9 %	48:18	10,10 km	79 %	4:47/km
Zone 4 301 W - 400 W	0,0 %	-	-	-	-
Zone 5 401 W - …	0,0 %	-	-	-	-

Elevation data

10,20

Distance

0,00

avg. Gradient

10,20

Km-effort

Pempelfort

Route name

Laps

Computed Laps

Distance	Time	Pace	bpm	Power	elev.
1,00 km	4:55	4:56/km	130 bpm	235 W	+6/-0
1,00 km	4:40	4:40/km	142 bpm	237 W	+1/-8
1,00 km	4:43	4:43/km	149 bpm	245 W	+4/-0
1,00 km	4:49	4:48/km	149 bpm	235 W	+0/-4
1,00 km	4:43	4:44/km	150 bpm	241 W	+0/-1
1,00 km	4:41	4:40/km	153 bpm	240 W	+0/-0
1,00 km	4:59	4:59/km	150 bpm	234 W	+4/-4
1,00 km	4:48	4:48/km	151 bpm	242 W	+2/-0
1,00 km	4:48	4:48/km	150 bpm	232 W	+0/-2
1,00 km	4:47	4:47/km	151 bpm	239 W	+4/-4
0,20 km	1:01	5:03/km	151 bpm	237 W	+1/-0

Running Dynamics

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

186

spm

Cadence

1,12

Stride length

234

Ground contact time

49,3L/50,7R

Ground contact balance

Flight time

27,5

Flight ratio

9095

Total steps

Miscellaneous

Additional notes Heading All

21.06.2026

Date

19:55

Time of day

RPE

fair

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

3,50

m/s

avg. Effort_Pace

4,42

m/s

max. Effort_Pace

3,51

m/s

Effort_Pace