Dauerlauf: GRGR2020 Vert-Day

Overview

24.12

Distance

2:00:08

Time

2:00:08

Elapsed time

4:59

/km

Pace

316

avg. Power

144

bpm

avg. Heart rate

164

bpm

max. Heart rate

1,501

kcal

Energy

54.35

VO2max

196

TRIMP

434

Elevation

Course

Heart rate data

144

bpm

avg. Heart rate

164

bpm

max. Heart rate

1,501

kcal

Energy

196

TRIMP

4.3

Training Effect

0.4

Anaerobic Training Effect

+3/-2

Performance condition

brpm

Respiratory Rate

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 53 %HRmax	0.2 %	0:11	0.02 km	210 W	8:05/km
Zone 2 < 140 bpm / 74 %HRmax	25.1 %	30:12	6.08 km	282 W	4:58/km
Zone 3 < 160 bpm / 85 %HRmax	73.6 %	1:28:24	17.72 km	328 W	4:59/km
Zone 4 < 180 bpm / 96 %HRmax	1.1 %	1:21	0.30 km	377 W	4:26/km
Zone 5 ≥ 181 bpm / 96 %HRmax	0.0 %	-	-	-	-

Pace data

4:59

/km

avg. Pace

12.0

km/h

avg. Speed

4:51

/km

avg. GAP

54.35

Effective VO₂max

1.09

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	6.7 %	8:02	0.82 km	71 %	317 W
Zone 2 6:30/km - 6:01/km	3.5 %	4:12	0.66 km	72 %	372 W
Zone 3 6:00/km - 5:31/km	11.9 %	14:15	2.49 km	74 %	362 W
Zone 4 5:30/km - 5:01/km	17.4 %	20:55	4.00 km	73 %	329 W
Zone 5 5:00/km - 4:31/km	30.1 %	36:07	7.63 km	72 %	300 W
Zone 6 4:30/km - 4:01/km	28.4 %	34:05	7.86 km	72 %	303 W
Zone 7 4:00/km - 3:31/km	2.1 %	2:32	0.67 km	72 %	299 W
Zone 8 3:30/km - 3:01/km	0.0 %	-	-	-	-
Zone 9 3:00/km - …	0.0 %	-	-	-	-

Power data

316

avg. Power

4.79

W/kg

Specific power

341

xPower

1.08

Variability Index

0.70

Running Effectiveness

0.64

Efficiency Index

2.19

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0.2 %	0:12	0.00 km	70 %	52:38/km
Zone 2 101 W - 200 W	7.2 %	8:39	1.61 km	69 %	5:23/km
Zone 3 201 W - 300 W	28.4 %	34:06	7.04 km	71 %	4:51/km
Zone 4 301 W - 400 W	54.0 %	1:04:53	13.30 km	73 %	4:53/km
Zone 5 401 W - …	10.2 %	12:18	2.17 km	74 %	5:40/km

Elevation data

24.12

Distance

+434/-439

Ascent/Descent

3.2

Climb Score

Percentage hilly

1.80

avg. Gradient

Düsseldorf-Pempelfort

Course

Climb Score view

Laps

	Distance	Time	Pace	diff
1.	1.00 km	4:37	4:37/km	+0:22/km
2.	1.00 km	4:34	4:34/km	+0:25/km
3.	1.00 km	4:26	4:26/km	+0:33/km
4.	1.00 km	4:58	4:58/km	+0:01/km
5.	1.00 km	5:52	5:52/km	-0:53/km
6.	1.00 km	4:19	4:19/km	+0:40/km
7.	1.00 km	4:39	4:39/km	+0:20/km
8.	1.00 km	4:50	4:50/km	+0:09/km
9.	1.00 km	4:51	4:51/km	+0:08/km
10.	1.00 km	5:07	5:07/km	-0:08/km
11.	1.00 km	5:07	5:07/km	-0:08/km
12.	1.00 km	4:48	4:48/km	+0:11/km
13.	1.00 km	4:48	4:48/km	+0:11/km
14.	1.00 km	5:39	5:39/km	-0:40/km
15.	1.00 km	5:01	5:01/km	-0:02/km
16.	1.00 km	5:48	5:48/km	-0:49/km
17.	1.00 km	4:46	4:46/km	+0:13/km
18.	1.00 km	6:00	6:00/km	-1:01/km
19.	1.00 km	4:40	4:40/km	+0:19/km
20.	1.00 km	5:55	5:55/km	-0:56/km
21.	1.00 km	4:45	4:45/km	+0:14/km
22.	1.00 km	4:44	4:44/km	+0:15/km
23.	1.00 km	4:44	4:44/km	+0:15/km
24.	1.00 km	4:35	4:35/km	+0:24/km
25.	0.12 km	0:36	4:50/km	+0:09/km
	Average (total)		4:59/km

1st/2nd Half
	12.06 km	58:22	4:50/km	+0:09/km
	12.05 km	1:01:44	5:07/km	-0:08/km

Distance	Time	Pace	bpm	Power	elev.
0.99km	4:34	4:36/km	131bpm	339W	+7/-0
1.99km	9:06	4:34/km	142bpm	333W	+0/-5
2.98km	13:31	4:26/km	142bpm	342W	+1/-0
4.00km	18:33	4:58/km	145bpm	327W	+15/-0
4.99km	24:24	5:53/km	147bpm	309W	+56/-7
5.99km	28:42	4:19/km	145bpm	311W	+4/-16
6.99km	33:21	4:38/km	150bpm	221W	+25/-28
7.99km	38:11	4:50/km	152bpm	415W	+19/-9
9.00km	43:04	4:51/km	143bpm	240W	+20/-35
9.99km	48:08	5:07/km	150bpm	400W	+23/-15
10.99km	53:15	5:07/km	137bpm	238W	+37/-22
11.99km	58:04	4:48/km	150bpm	304W	+0/-0
12.99km	1:02:51	4:48/km	141bpm	327W	+11/-45
13.98km	1:08:28	5:40/km	146bpm	372W	+33/-1
15.00km	1:13:33	5:01/km	140bpm	291W	+18/-36
15.99km	1:19:19	5:48/km	142bpm	254W	+20/-1
16.99km	1:24:04	4:46/km	142bpm	293W	+0/-45
18.00km	1:30:07	6:01/km	136bpm	287W	+46/-0
18.99km	1:34:45	4:40/km	147bpm	325W	+8/-41
20.00km	1:40:43	5:55/km	146bpm	335W	+28/-4
21.00km	1:45:28	4:45/km	152bpm	340W	+8/-27
22.00km	1:50:12	4:44/km	147bpm	250W	+13/-4
23.00km	1:54:56	4:44/km	155bpm	436W	+8/-29
24.00km	1:59:31	4:35/km	138bpm	182W	+0/-36
24.12km	2:00:08	4:57/km	152bpm	323W	+0/-1

Running Dynamics

180

spm

Cadence (Running)

1.12

Stride length

7.6

Vertical oscillation

6.8

Vertical ratio

257

Ground contact time

50.4L/49.6R

Ground contact balance

Flight time

22.9

Flight ratio

21624

Number of steps

Miscellaneous

11.07.2020

Date

15:41

Time of day

fair

Weather condition

°C

Temperature

km/h

Wind speed

NW / 293

Wind direction

Humidity

1025

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Garmin Forerunner 945

Device

Race Result GRGR2020 Vert-Day

Official distance: 24.1 km
Official time: 2:00:08
Effective VO₂max: 43.04
Age grade: 64.32 %