Athlete

runbot

Dauerlauf: Abendrunde

19:18

Overview

12,05

Distance

58:35

Time

4:52

/km

Pace

236

avg. Power

144

bpm

avg. Heart rate

156

bpm

max. Heart rate

638

kcal

Energy

53,03

VO2max

TRIMP

Elevation

Course

Heart rate data

Heart rate Heart rate zones All

144

bpm

avg. Heart rate

156

bpm

max. Heart rate

638

kcal

Energy

TRIMP

37,5

ml/kg

Peak Epoc

20 [148]

bpm

max. Heart rate drop

Zone		Time	Distance	Power	Pace
Zone 1 ≤ 100 bpm / 53 %HRmax	1,1 %	0:38	0,10 km	182 W	6:07/km
Zone 2 ≤ 125 bpm / 66 %HRmax	1,6 %	0:57	0,20 km	240 W	4:44/km
Zone 3 ≤ 135 bpm / 72 %HRmax	5,3 %	3:08	0,63 km	214 W	4:59/km
Zone 4 ≤ 145 bpm / 77 %HRmax	48,0 %	28:07	5,70 km	233 W	4:56/km
Zone 5 ≤ 155 bpm / 82 %HRmax	43,9 %	25:42	5,41 km	242 W	4:45/km
Zone 6 ≤ 165 bpm / 88 %HRmax	0,1 %	0:03	0,01 km	244 W	4:46/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

4:52

/km

avg. Pace

12,3

km/h

avg. Speed

4:51

/km

avg. GAP

53,03

Effective VO₂max

1,12

Aerobic Efficiency

5:02

/km

Required Critical Pace

38.42

Required Eff. VO2max

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	3,2 %	1:53	0,19 km	71 %	170 W
Zone 2 6:30/km - 6:01/km	0,7 %	0:26	0,07 km	75 %	216 W
Zone 3 6:00/km - 5:31/km	2,6 %	1:33	0,27 km	76 %	228 W
Zone 4 5:30/km - 5:01/km	15,4 %	9:00	1,74 km	77 %	235 W
Zone 5 5:00/km - 4:31/km	70,2 %	41:07	8,72 km	77 %	239 W
Zone 6 4:30/km - 4:01/km	7,9 %	4:36	1,05 km	77 %	242 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

236

avg. Power

3,60

W/kg

Specific power

0,95

Running Effectiveness

0,87

Efficiency Index

1,64

Aerobic Efficiency

236

Required Critical Power

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,8 %	0:28	0,06 km	67 %	8:11/km
Zone 2 101 W - 200 W	2,5 %	1:29	0,22 km	70 %	6:39/km
Zone 3 201 W - 300 W	96,7 %	56:33	11,77 km	77 %	4:48/km
Zone 4 301 W - 400 W	0,0 %	-	-	-	-
Zone 5 401 W - …	0,0 %	-	-	-	-

Elevation data

12,05

Distance

0,00

avg. Gradient

12,05

Km-effort

Pempelfort

Route name

Laps

Computed Laps

Distance	Time	Pace	bpm	Power	elev.
1,00 km	4:50	4:50/km	124 bpm	233 W	+0/-1
1,00 km	4:48	4:48/km	142 bpm	237 W	+0/-2
1,00 km	4:57	4:57/km	147 bpm	234 W	+0/-2
1,00 km	4:44	4:45/km	148 bpm	244 W	+0/-0
1,00 km	4:51	4:51/km	149 bpm	241 W	+12/-8
1,00 km	4:37	4:37/km	149 bpm	241 W	+0/-6
1,00 km	4:51	4:51/km	147 bpm	239 W	+3/-0
1,00 km	5:08	5:07/km	144 bpm	230 W	+10/-0
1,00 km	4:49	4:49/km	143 bpm	228 W	+1/-12
1,00 km	5:02	5:03/km	143 bpm	230 W	+3/-0
1,00 km	4:48	4:47/km	145 bpm	241 W	+2/-0
1,00 km	4:56	4:56/km	143 bpm	234 W	+0/-1
0,04 km	0:14	5:13/km	144 bpm	223 W	+1/-0

Running Dynamics

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

184

spm

Cadence

1,12

Stride length

240

Ground contact time

49,6L/50,4R

Ground contact balance

Flight time

26,4

Flight ratio

10779

Total steps

Miscellaneous

Additional notes Heading All

30.06.2026

Date

19:18

Time of day

RPE

cloudy

Weather condition

°C

Temperature

Cloud cover

Singlet, kurz Hose

Kleidung

Coros HRM

HF Sensor

Shamma Elite Alpha

Laufschuhe

Apple WeatherKit

Weather source

Coros

Source

Developer fields

Effort_Pace

3,48

m/s

avg. Effort_Pace

4,30

m/s

max. Effort_Pace

3,46

m/s

Effort_Pace