Langer Lauf

Overview

31,20

Distance

2:36:11

Time

2:41:49

Elapsed time

5:00

/km

Pace

368

avg. Power

142

bpm

avg. Heart rate

178

bpm

max. Heart rate

1 602

kcal

Energy

54,37

VO2max

218

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,00 km	5:26	5:26/km	-0:26/km
2.	1,00 km	4:59	4:59/km	+0:01/km
3.	1,00 km	5:03	5:03/km	-0:03/km
4.	1,00 km	4:55	4:55/km	+0:05/km
5.	1,00 km	5:02	5:02/km	-0:02/km
6.	1,00 km	5:07	5:07/km	-0:07/km
7.	1,00 km	5:03	5:03/km	-0:03/km
8.	1,00 km	5:12	5:12/km	-0:12/km
9.	1,00 km	5:03	5:03/km	-0:03/km
10.	1,00 km	5:14	5:14/km	-0:14/km
11.	1,00 km	4:09	4:09/km	+0:51/km
12.	1,00 km	4:36	4:36/km	+0:24/km
13.	1,00 km	4:59	4:59/km	+0:01/km
14.	1,00 km	5:09	5:09/km	-0:09/km
15.	1,00 km	5:08	5:08/km	-0:08/km
16.	1,00 km	5:06	5:06/km	-0:06/km
17.	1,00 km	4:09	4:09/km	+0:51/km
18.	1,00 km	3:46	3:46/km	+1:14/km
19.	1,00 km	5:11	5:11/km	-0:11/km
20.	1,00 km	4:48	4:48/km	+0:12/km
21.	1,00 km	4:58	4:58/km	+0:02/km
22.	1,00 km	4:58	4:58/km	+0:02/km
23.	1,00 km	5:09	5:09/km	-0:09/km
24.	1,00 km	5:00	5:00/km	+0:00/km
25.	1,00 km	5:18	5:18/km	-0:18/km
26.	1,00 km	5:15	5:15/km	-0:15/km
27.	1,00 km	5:16	5:16/km	-0:16/km
28.	1,00 km	5:13	5:13/km	-0:13/km
29.	1,00 km	5:17	5:17/km	-0:17/km
30.	1,00 km	5:20	5:20/km	-0:20/km
31.	1,00 km	5:21	5:21/km	-0:21/km
32.	0,20 km	1:03	5:21/km	-0:21/km
	Average (total)		5:00/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:27	5:27/km	122bpm	347W	+0/-0
1,00km	4:59	4:59/km	130bpm	374W	+0/-0
1,00km	5:02	5:02/km	127bpm	373W	+10/-9
1,00km	4:55	4:55/km	132bpm	375W	+0/-1
1,00km	5:02	5:02/km	134bpm	370W	+2/-0
1,00km	5:07	5:07/km	137bpm	364W	+0/-1
1,00km	5:03	5:03/km	136bpm	373W	+0/-0
1,00km	5:12	5:12/km	134bpm	364W	+6/-0
1,00km	5:03	5:03/km	137bpm	372W	+4/-2
1,00km	5:14	5:14/km	135bpm	358W	+0/-1
1,00km	4:10	4:09/km	148bpm	414W	+1/-4
0,99km	4:35	4:38/km	161bpm	410W	+9/-0
1,01km	4:59	5:00/km	140bpm	364W	+4/-8
1,00km	5:09	5:09/km	137bpm	363W	+6/-0
1,00km	5:07	5:08/km	138bpm	363W	+1/-4
1,00km	5:06	5:06/km	138bpm	349W	+0/-7
1,00km	4:10	4:09/km	154bpm	432W	+4/-5
1,00km	3:45	3:46/km	172bpm	461W	+7/-8
1,00km	5:10	5:11/km	155bpm	359W	+0/-4
1,00km	4:49	4:48/km	156bpm	379W	+9/-9
1,00km	4:57	4:58/km	149bpm	368W	+1/-0
1,00km	4:58	4:58/km	149bpm	371W	+0/-1
1,00km	5:09	5:09/km	145bpm	363W	+0/-0
1,00km	5:00	5:00/km	147bpm	372W	+0/-0
1,00km	5:19	5:18/km	140bpm	347W	+10/-9
1,00km	5:14	5:15/km	141bpm	349W	+0/-1
1,00km	5:16	5:16/km	144bpm	350W	+1/-0
1,00km	5:13	5:13/km	148bpm	350W	+12/-13
1,00km	5:17	5:17/km	148bpm	347W	+0/-0
1,00km	5:20	5:20/km	148bpm	349W	+0/-0
1,00km	5:21	5:21/km	146bpm	349W	+1/-0
0,20km	1:04	5:23/km	145bpm	339W	+0/-1

Heart rate data

142

bpm

avg. Heart rate

178

bpm

max. Heart rate

1 602

kcal

Energy

218

TRIMP

3,0

Training Effect

-/±0

Performance condition

+8,5

Pa:Hr

+8,9

Pw:Hr

67,4

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 0 < 120 bpm / 63 %HRmax	1,7 %	2:40	0,46 km	313 W	5:51/km
Zone 1 < 141 bpm / 74 %HRmax	49,0 %	1:16:36	15,03 km	363 W	5:06/km
Zone 2 < 156 bpm / 82 %HRmax	40,5 %	1:03:13	12,30 km	361 W	5:08/km
Zone 3 < 160 bpm / 84 %HRmax	1,9 %	2:59	0,65 km	402 W	4:34/km
Zone 4 < 164 bpm / 86 %HRmax	1,1 %	1:41	0,40 km	425 W	4:13/km
Zone 5 ≥ 165 bpm / 86 %HRmax	5,8 %	9:03	2,36 km	454 W	3:50/km

Pace data

5:00

/km

avg. Pace

12,0

km/h

avg. Speed

5:00

/km

avg. GAP

54,37

Effective VO₂max

1,02 / 4:55

/km

VI / xPace

1,02 / 4:54

/km

VI / xGAP

1,10

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 6:30/km - 5:09/km	43,7 %	1:08:13	12,61 km	74 %	352 W
Zone 2 5:08/km - 4:16/km	49,3 %	1:17:02	15,63 km	73 %	368 W
Zone 3 4:15/km - 4:00/km	1,2 %	1:53	0,46 km	85 %	452 W
Zone 4 3:59/km - 3:47/km	1,7 %	2:36	0,68 km	86 %	451 W
Zone 5 3:46/km - …	4,1 %	6:28	1,83 km	88 %	476 W

Power data

368

avg. Power

4,91

W/kg

Specific power

373

xPower

1,01

Variability Index

0,68

Running Effectiveness

0,54

Efficiency Index

2,59

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Easy … - 277 W	0,6 %	0:59	0,09 km	64 %	11:11/km
Moderate 278 W - 341 W	11,2 %	17:28	3,29 km	74 %	5:18/km
Threshold 342 W - 383 W	73,1 %	1:54:12	22,35 km	73 %	5:07/km
Interval 384 W - 426 W	9,0 %	13:59	2,89 km	76 %	4:50/km
Repetition 427 W - 490 W	4,4 %	6:56	1,86 km	87 %	3:43/km
Max 491 W - …	1,7 %	2:38	0,71 km	88 %	3:43/km

Course and elevation data

31,20

Distance

+81/-81

Ascent/Descent

0,0

Climb Score

Percentage hilly

0,52

avg. Gradient

32,01

Km-effort

Climb Score view

Elevation data were corrected.

Running Dynamics

168

spm

Cadence (Running)

1,19

Stride length

10,3

Vertical oscillation

8,7

Vertical ratio

251

Ground contact time

48,5L/51,5R

Ground contact balance

106

Flight time

29,7

Flight ratio

26239

Total steps

Miscellaneous

19.06.2019

Date

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

S / 159

Wind direction

Humidity

1011

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Hoka Hupana EM

Laufschuhe

Garmin Forerunner 645 Music

Device

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	11:34	4:50	133 bpm	-50 bpm =	83 bpm
2.	1:58:46	0:49	154 bpm	-31 bpm =	123 bpm
		5:39