Langer Lauf: Longrun mit Endbeschleunigung

Composite data

37,25

Distance

3:16:07

Time

5:16

/km

avg. Pace

11,4

km/h

avg. Speed

5:16

/km

avg. GAP

37,90

Km-effort

1,22

Aerobic Efficiency

1,01 / 5:14

/km

VI / xPace

1,01 / 5:13

/km

VI / xGAP

53,42

Effective VO₂max

285

TRIMP

122

bpm

avg. Heart rate

147

bpm

max. Heart rate

2 297

kcal

Energy

+2,7

Pa:Hr

+1,7

Pw:Hr

3:16:07

Elapsed time

+65/-66

Ascent/Descent

0,35

avg. Gradient

0,0

Climb Score

Percentage hilly

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Regeneration … - 5:53/km	6,9 %	13:28	2,09 km	70 %	294 W
Extensive Ausdauer 5:52/km - 5:27/km	34,4 %	1:07:22	11,96 km	70 %	300 W
Intensive Ausdauer 5:26/km - 4:41/km	49,0 %	1:36:07	18,94 km	76 %	323 W
Entwicklungsbereich 4:40/km - 4:17/km	9,1 %	17:53	3,94 km	82 %	349 W
Spitzenbereich 4:16/km - …	0,7 %	1:17	0,32 km	83 %	366 W

Zone		Time	Distance	Power	Pace
Regeneration < 115 bpm / 70 %HRmax	30,8 %	1:00:23	10,94 km	300 W	5:31/km
Extensive Ausdauer < 119 bpm / 72 %HRmax	24,6 %	48:20	8,78 km	302 W	5:30/km
Intensive Ausdauer < 128 bpm / 78 %HRmax	16,5 %	32:20	5,99 km	311 W	5:24/km
Entwicklungsbereich < 134 bpm / 81 %HRmax	8,4 %	16:31	3,43 km	348 W	4:49/km
Spitzenbereich ≥ 135 bpm / 82 %HRmax	19,7 %	38:33	8,11 km	349 W	4:45/km

Laps

	Distance	Time	Pace	diff
1.	25,22 km	2:18:47	5:30/km	-0:14/km
2.	10,01 km	47:45	4:46/km	+0:30/km
3.	2,03 km	9:37	4:44/km	+0:32/km
	Average (total)		5:16/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:29	5:29/km	112bpm	295W	+2/-3
1,00km	5:30	5:30/km	118bpm	303W	+0/-1
1,00km	5:28	5:28/km	113bpm	299W	+0/-0
1,00km	5:29	5:29/km	117bpm	303W	+0/-0
1,00km	5:34	5:34/km	115bpm	299W	+0/-0
1,00km	5:31	5:31/km	115bpm	301W	+2/-1
1,00km	5:26	5:26/km	116bpm	309W	+3/-4
1,00km	5:29	5:29/km	114bpm	301W	+2/-2
1,00km	5:33	5:33/km	114bpm	299W	+0/-0
1,00km	5:33	5:32/km	114bpm	302W	+1/-0
1,00km	5:35	5:35/km	114bpm	299W	+0/-1
1,00km	5:31	5:32/km	115bpm	302W	+0/-0
1,00km	5:33	5:33/km	113bpm	295W	+1/-1
1,00km	5:27	5:27/km	114bpm	304W	+2/-2
1,00km	5:33	5:32/km	115bpm	305W	+0/-0
1,00km	5:32	5:32/km	115bpm	301W	+1/-1
1,00km	5:35	5:36/km	115bpm	300W	+1/-1
1,00km	5:44	5:43/km	116bpm	292W	+0/-0
1,00km	5:23	5:23/km	119bpm	308W	+0/-0
1,00km	5:20	5:20/km	121bpm	311W	+0/-0
1,00km	5:19	5:19/km	123bpm	318W	+3/-2
1,00km	5:28	5:28/km	119bpm	304W	+4/-4
1,00km	5:27	5:27/km	120bpm	306W	+5/-5
1,00km	5:33	5:33/km	120bpm	299W	+5/-6
1,00km	5:32	5:32/km	123bpm	308W	+4/-2
1,00km	5:01	5:00/km	126bpm	335W	+4/-6
1,00km	4:42	4:43/km	131bpm	355W	+6/-5
1,00km	4:46	4:46/km	134bpm	351W	+5/-5
1,00km	4:49	4:49/km	134bpm	345W	+5/-5
1,00km	4:46	4:46/km	138bpm	344W	+4/-5
1,00km	4:47	4:47/km	138bpm	349W	+0/-0
1,00km	4:49	4:48/km	134bpm	350W	+0/-0
1,00km	4:43	4:43/km	138bpm	347W	+0/-0
1,00km	4:49	4:49/km	141bpm	347W	+0/-0
1,00km	4:41	4:41/km	140bpm	355W	+1/-1
1,00km	4:45	4:45/km	140bpm	349W	+0/-0
1,00km	4:44	4:43/km	139bpm	350W	+3/-1
0,25km	1:11	4:40/km	140bpm	349W	+1/-2

Power data

316

avg. Power

4,10

W/kg

Specific power

319

xPower

1,01

Variability Index

0,77

Running Effectiveness

0,60

Efficiency Index

2,59

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,1 %	0:14	0,01 km	67 %	29:32/km
Zone 3 201 W - 300 W	32,5 %	1:03:43	11,39 km	70 %	5:36/km
Zone 4 301 W - 400 W	67,0 %	2:11:29	25,71 km	76 %	5:07/km
Zone 5 401 W - …	0,3 %	0:41	0,15 km	85 %	4:34/km

Running Dynamics

186

spm

Cadence (Running)

1,02

Stride length

36478

Total steps

Miscellaneous

20.09.2019

Date

RPE

Subjective feeling

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

N / 342

Wind direction

Humidity

1028

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Salming Race 6 (Nr.2)

Schuhe

Polar Vantage V

Device

Angelika

Training partner