Athlete

runbot

Dauerlauf: Sonnenuntergangslauf

21:01

Overview

10,16

Distance

48:29

Time

4:46

/km

Pace

241

avg. Power

150

bpm

avg. Heart rate

161

bpm

max. Heart rate

568

kcal

Energy

51,23

VO2max

TRIMP

Elevation

Course

Heart rate data

Heart rate Heart rate zones All

150

bpm

avg. Heart rate

161

bpm

max. Heart rate

568

kcal

Energy

TRIMP

48,8

ml/kg

Peak Epoc

14 [157]

bpm

max. Heart rate drop

Zone		Time	Distance	Power	Pace
Zone 1 ≤ 100 bpm / 53 %HRmax	0,8 %	0:23	0,06 km	205 W	6:02/km
Zone 2 ≤ 125 bpm / 66 %HRmax	1,4 %	0:42	0,14 km	187 W	4:57/km
Zone 3 ≤ 135 bpm / 72 %HRmax	2,0 %	0:58	0,21 km	241 W	4:43/km
Zone 4 ≤ 145 bpm / 77 %HRmax	8,4 %	4:03	0,88 km	239 W	4:38/km
Zone 5 ≤ 155 bpm / 82 %HRmax	71,3 %	34:33	7,23 km	238 W	4:47/km
Zone 6 ≤ 165 bpm / 88 %HRmax	16,1 %	7:49	1,65 km	249 W	4:45/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

4:46

/km

avg. Pace

12,6

km/h

avg. Speed

4:45

/km

avg. GAP

51,23

Effective VO₂max

1,09

Aerobic Efficiency

5:01

/km

Required Critical Pace

38.49

Required Eff. VO2max

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	3,5 %	1:41	0,15 km	75 %	190 W
Zone 2 6:30/km - 6:01/km	1,9 %	0:54	0,15 km	80 %	234 W
Zone 3 6:00/km - 5:31/km	3,5 %	1:43	0,30 km	79 %	236 W
Zone 4 5:30/km - 5:01/km	14,4 %	6:58	1,35 km	80 %	243 W
Zone 5 5:00/km - 4:31/km	48,5 %	23:28	4,96 km	80 %	242 W
Zone 6 4:30/km - 4:01/km	25,4 %	12:18	2,86 km	80 %	242 W
Zone 7 4:00/km - 3:31/km	2,1 %	1:00	0,31 km	78 %	232 W
Zone 8 3:30/km - 3:01/km	0,5 %	0:14	0,07 km	77 %	238 W
Zone 9 3:00/km - …	0,2 %	0:06	0,02 km	72 %	231 W

Power data

Power Power zones All

241

avg. Power

3,68

W/kg

Specific power

0,95

Running Effectiveness

0,87

Efficiency Index

1,59

Aerobic Efficiency

238

Required Critical Power

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,9 %	0:27	0,03 km	75 %	13:14/km
Zone 2 101 W - 200 W	0,4 %	0:13	0,04 km	69 %	5:38/km
Zone 3 201 W - 300 W	98,6 %	47:39	10,07 km	80 %	4:44/km
Zone 4 301 W - 400 W	0,0 %	-	-	-	-
Zone 5 401 W - …	0,0 %	-	-	-	-

Elevation data

10,16

Distance

0,00

avg. Gradient

10,16

Km-effort

Pempelfort

Route name

Laps

Computed Laps

Distance	Time	Pace	bpm	Power	elev.
1,00 km	4:46	4:47/km	132 bpm	240 W	+2/-0
1,00 km	4:45	4:46/km	149 bpm	241 W	+0/-4
1,00 km	4:32	4:32/km	153 bpm	246 W	+1/-0
1,00 km	4:37	4:37/km	154 bpm	238 W	+0/-1
1,00 km	5:05	5:05/km	153 bpm	243 W	+10/-0
1,00 km	4:32	4:32/km	154 bpm	243 W	+0/-15
1,00 km	4:58	4:58/km	155 bpm	245 W	+15/-0
1,00 km	4:58	4:58/km	147 bpm	237 W	+0/-8
1,00 km	4:38	4:38/km	151 bpm	246 W	+0/-1
1,00 km	4:48	4:47/km	154 bpm	240 W	+2/-0
0,16 km	0:49	5:01/km	148 bpm	222 W	+0/-2

Running Dynamics

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

186

spm

Cadence

1,13

Stride length

234

Ground contact time

49,5L/50,5R

Ground contact balance

Flight time

27,5

Flight ratio

9018

Total steps

Miscellaneous

Additional notes Pauses Heading All

23.06.2026

Date

21:01

Time of day

RPE

sunny

Weather condition

°C

Temperature

Cloud cover

Singlet, kurz Hose

Kleidung

Coros HRM

HF Sensor

Shamma Elite Alpha

Laufschuhe

Apple WeatherKit

Weather source

Runalyze API

Source

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	36:26	4:45	150 bpm	-35 bpm =	115 bpm
		4:45

Developer fields

Effort_Pace

3,53

m/s

avg. Effort_Pace

4,54

m/s

max. Effort_Pace

3,53

m/s

Effort_Pace