Langer Lauf

Composite data

15,22

Distance

1:35:09

Time

6:15

/km

avg. Pace

9,6

km/h

avg. Speed

6:14

/km

avg. GAP

17,10

Km-effort

0,90

Aerobic Efficiency

1,02 / 6:08

/km

VI / xPace

1,02 / 6:07

/km

VI / xGAP

139

bpm

avg. Heart rate

185

bpm

max. Heart rate

103

max. Heart rate

1 080

kcal

Energy

+2,2

Pa:Hr

+3,3

Pw:Hr

1:40:44

Elapsed time

+188/-188

Ascent/Descent

2,47

avg. Gradient

0,8

Climb Score

Percentage hilly

Wallisweg – Malente – L – Prinzenholz – Fissau – Deefstieg

Course

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	34,0 %	32:19	4,57 km	77 %	248 W
Zone 2 6:30/km - 6:01/km	33,9 %	32:18	5,16 km	77 %	270 W
Zone 3 6:00/km - 5:31/km	21,9 %	20:53	3,61 km	78 %	285 W
Zone 4 5:30/km - 5:01/km	8,5 %	8:06	1,56 km	77 %	304 W
Zone 5 5:00/km - 4:31/km	1,4 %	1:22	0,28 km	75 %	316 W
Zone 6 4:30/km - 4:01/km	0,2 %	0:10	0,04 km	79 %	323 W
Zone 7 4:00/km - 3:31/km	0,0 %	0:01	0,00 km	41 %	531 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 56 %HRmax	0,2 %	0:09	0,03 km	480 W	4:53/km
Zone 2 < 140 bpm / 78 %HRmax	66,3 %	1:03:04	10,09 km	266 W	6:15/km
Zone 3 < 160 bpm / 89 %HRmax	32,0 %	30:27	4,84 km	275 W	6:18/km
Zone 4 < 180 bpm / 100 %HRmax	1,5 %	1:24	0,25 km	298 W	5:35/km
Zone 5 ≥ 181 bpm / 101 %HRmax	0,1 %	0:05	0,01 km	289 W	6:08/km

Laps

	Distance	Time	Pace	diff
1.	1,00 km	5:48	5:48/km	+0:27/km
2.	1,00 km	5:51	5:51/km	+0:24/km
3.	1,00 km	6:18	6:18/km	-0:03/km
4.	1,00 km	6:20	6:20/km	-0:05/km
5.	1,00 km	6:41	6:41/km	-0:26/km
6.	1,00 km	5:49	5:49/km	+0:26/km
7.	1,00 km	6:15	6:15/km	+0:00/km
8.	1,00 km	6:11	6:11/km	+0:04/km
9.	1,00 km	6:22	6:22/km	-0:07/km
10.	1,00 km	6:12	6:12/km	+0:03/km
11.	1,00 km	6:18	6:18/km	-0:03/km
12.	1,00 km	6:24	6:24/km	-0:09/km
13.	1,00 km	6:25	6:25/km	-0:10/km
14.	1,00 km	6:30	6:30/km	-0:15/km
15.	1,00 km	6:24	6:24/km	-0:09/km
16.	0,22 km	1:22	6:08/km	+0:07/km
	Average (total)		6:15/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:48	5:49/km	144bpm	299W	+9/-6
0,98km	5:45	5:51/km	140bpm	289W	+12/-12
1,01km	6:19	6:18/km	135bpm	272W	+15/-12
1,01km	6:25	6:20/km	136bpm	266W	+16/-17
1,00km	6:40	6:40/km	142bpm	270W	+33/-19
1,00km	5:50	5:49/km	139bpm	245W	+0/-30
1,00km	6:14	6:15/km	140bpm	263W	+0/-5
0,99km	6:07	6:11/km	140bpm	289W	+23/-6
1,01km	6:26	6:22/km	139bpm	268W	+8/-10
0,98km	6:08	6:15/km	137bpm	269W	+10/-13
1,01km	6:19	6:18/km	138bpm	258W	+12/-13
1,00km	6:25	6:23/km	139bpm	249W	+8/-16
1,00km	6:26	6:24/km	139bpm	271W	+5/-0
0,99km	6:28	6:30/km	140bpm	260W	+10/-5
0,99km	6:19	6:24/km	140bpm	270W	+12/-10
0,24km	1:30	6:09/km	144bpm	296W	+3/-0

Power data

269

avg. Power

3,25

W/kg

Specific power

280

xPower

1,04

Variability Index

0,82

Running Effectiveness

0,59

Efficiency Index

1,94

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,1 %	0:03	0,01 km	61 %	7:29/km
Zone 2 101 W - 200 W	3,2 %	3:02	0,42 km	74 %	7:13/km
Zone 3 201 W - 300 W	80,1 %	1:16:15	12,04 km	78 %	6:20/km
Zone 4 301 W - 400 W	16,4 %	15:37	2,72 km	78 %	5:45/km
Zone 5 401 W - …	0,2 %	0:12	0,04 km	54 %	4:49/km

Running Dynamics

170

spm

Cadence (Running)

0,94

Stride length

16176

Total steps

Miscellaneous

05.07.2020

Date

11:19

Time of day

RPE

Subjective feeling

rainy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

SW / 227

Wind direction

Humidity

1005

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Singlet, kurze Hose

Kleidung

Mizuno Wave Inspire 15 (2)

Laufschuhe

Garmin Forerunner 25

Device

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	0:01	0:04	73 bpm	+22 bpm =	95 bpm
2.	23:51	4:57	134 bpm	-31 bpm =	103 bpm
3.	1:12:23	0:34	137 bpm	-3 bpm =	134 bpm
		5:35