Regenerationslauf: Locker mit Lauf-ABC und Steigerungen

Composite data

8,46

Distance

49:42

Time

5:52

/km

avg. Pace

10,2

km/h

avg. Speed

5:53

/km

avg. GAP

8,86

Km-effort

1,17

Aerobic Efficiency

1,05 / 5:36

/km

VI / xPace

1,05 / 5:36

/km

VI / xGAP

51,37

Effective VO₂max

TRIMP

114

bpm

avg. Heart rate

142

bpm

max. Heart rate

533

kcal

Energy

-6,7

Pa:Hr

-2,3

Pw:Hr

52:31

Elapsed time

+40/-47

Ascent/Descent

1,03

avg. Gradient

0,0

Climb Score

Percentage hilly

TU Kaiserslautern

Course

Zone		Time	Distance	Heart rate	Power
Regeneration … - 5:53/km	44,3 %	21:58	2,91 km	65 %	229 W
Extensive Ausdauer 5:52/km - 5:27/km	24,7 %	12:13	2,15 km	69 %	294 W
Intensive Ausdauer 5:26/km - 4:41/km	17,4 %	8:37	1,68 km	73 %	322 W
Entwicklungsbereich 4:40/km - 4:17/km	6,4 %	3:09	0,70 km	79 %	369 W
Spitzenbereich 4:16/km - …	7,3 %	3:36	1,02 km	76 %	426 W

Zone		Time	Distance	Power	Pace
Regeneration < 115 bpm / 70 %HRmax	52,5 %	26:07	4,01 km	251 W	6:30/km
Extensive Ausdauer < 119 bpm / 72 %HRmax	16,9 %	8:24	1,49 km	293 W	5:38/km
Intensive Ausdauer < 128 bpm / 78 %HRmax	15,7 %	7:48	1,32 km	291 W	5:56/km
Entwicklungsbereich < 134 bpm / 81 %HRmax	9,7 %	4:48	1,03 km	372 W	4:38/km
Spitzenbereich ≥ 135 bpm / 82 %HRmax	5,2 %	2:35	0,60 km	402 W	4:16/km

Laps

	Distance	Time	Pace	diff
1.	2,04 km	11:43	5:45/km	-0:17/km
2.	1,08 km	9:42	8:58/km	-3:31/km
3.	5,35 km	28:37	5:21/km	+0:07/km
Average (active)			5:28/km	+0:27/km
	Average (total)		5:55/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:59	5:58/km	102bpm	276W	+2/-4
1,00km	5:28	5:28/km	115bpm	307W	+4/-3
1,00km	8:56	8:58/km	99bpm	186W	+9/-12
1,00km	5:08	5:08/km	126bpm	330W	+5/-4
1,00km	5:23	5:23/km	122bpm	312W	+4/-6
1,00km	5:18	5:18/km	119bpm	320W	+7/-4
1,00km	5:42	5:42/km	116bpm	293W	+3/-4
1,00km	5:44	5:44/km	119bpm	294W	+6/-6
0,46km	2:04	4:31/km	132bpm	360W	+3/-4

Power data

285

avg. Power

3,70

W/kg

Specific power

301

xPower

1,06

Variability Index

0,77

Running Effectiveness

0,60

Efficiency Index

2,48

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	5,0 %	2:28	0,08 km	59 %	32:53/km
Zone 2 101 W - 200 W	8,7 %	4:20	0,39 km	58 %	11:12/km
Zone 3 201 W - 300 W	49,0 %	24:22	4,12 km	68 %	5:55/km
Zone 4 301 W - 400 W	32,2 %	15:59	3,14 km	74 %	5:05/km
Zone 5 401 W - …	5,1 %	2:33	0,74 km	78 %	3:27/km

Running Dynamics

172

spm

Cadence (Running)

0,99

Stride length

8548

Total steps

Miscellaneous

09.10.2019

Date

RPE

Subjective feeling

rainy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 214

Wind direction

Humidity

1012

hpa

Pressure

°C

Wind chill factor

°C

Heat index

#Bahn

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	11:39	1:36	77 bpm	±0 bpm =	77 bpm
2.	12:55	0:09	103 bpm	-2 bpm =	101 bpm
3.	13:14	0:01	104 bpm	+1 bpm =	105 bpm
4.	18:38	0:02	82 bpm	-1 bpm =	81 bpm
5.	19:20	0:01	119 bpm	-39 bpm =	80 bpm
6.	19:23	1:00
		2:49