Dauerlauf: GRGR2020 Free-for-all

Overview

21,21

Distance

1:38:08

Time

4:38

/km

Pace

320

avg. Power

147

bpm

avg. Heart rate

158

bpm

max. Heart rate

1 344

kcal

Energy

54,72

VO2max

173

TRIMP

Elevation

Course

Heart rate data

147

bpm

avg. Heart rate

158

bpm

max. Heart rate

1 344

kcal

Energy

173

TRIMP

4,3

Training Effect

47,7

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 53 %HRmax	0,4 %	0:26	0,08 km	257 W	5:35/km
Zone 2 < 125 bpm / 66 %HRmax	0,4 %	0:22	0,08 km	319 W	4:43/km
Zone 3 < 135 bpm / 72 %HRmax	4,0 %	3:55	0,86 km	317 W	4:33/km
Zone 4 < 145 bpm / 77 %HRmax	16,1 %	15:48	3,35 km	319 W	4:43/km
Zone 5 < 155 bpm / 82 %HRmax	77,3 %	1:15:53	16,49 km	321 W	4:36/km
Zone 6 < 165 bpm / 88 %HRmax	1,8 %	1:44	0,36 km	317 W	4:51/km
Zone 7 < 175 bpm / 93 %HRmax	0,0 %	-	-	-	-
Zone 8 < 185 bpm / 98 %HRmax	0,0 %	-	-	-	-
Zone 9 ≥ 186 bpm / 99 %HRmax	0,0 %	-	-	-	-

Pace data

4:38

/km

avg. Pace

13,0

km/h

avg. Speed

4:37

/km

avg. GAP

54,72

Effective VO₂max

1,15

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	2,4 %	2:24	0,24 km	76 %	203 W
Zone 2 6:30/km - 6:01/km	1,0 %	1:00	0,16 km	73 %	270 W
Zone 3 6:00/km - 5:31/km	2,8 %	2:47	0,47 km	75 %	298 W
Zone 4 5:30/km - 5:01/km	7,8 %	7:41	1,46 km	78 %	304 W
Zone 5 5:00/km - 4:31/km	47,2 %	46:18	9,83 km	79 %	317 W
Zone 6 4:30/km - 4:01/km	32,1 %	31:30	7,29 km	79 %	330 W
Zone 7 4:00/km - 3:31/km	5,3 %	5:14	1,37 km	77 %	371 W
Zone 8 3:30/km - 3:01/km	1,1 %	1:05	0,33 km	76 %	422 W
Zone 9 3:00/km - …	0,2 %	0:09	0,06 km	78 %	447 W

Power data

320

avg. Power

4,71

W/kg

Specific power

0,77

Running Effectiveness

0,68

Efficiency Index

2,18

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,2 %	0:11	0,00 km	78 %	38:16/km
Zone 2 101 W - 200 W	1,0 %	0:59	0,10 km	74 %	10:02/km
Zone 3 201 W - 300 W	16,5 %	16:12	3,23 km	78 %	5:01/km
Zone 4 301 W - 400 W	80,0 %	1:18:31	17,25 km	79 %	4:33/km
Zone 5 401 W - …	2,3 %	2:15	0,63 km	77 %	3:34/km

Elevation data

21,21

Distance

0,00

avg. Gradient

21,21

Km-effort

Düsseldorf-Pempelfort

Course

Laps

Distance	Time	Pace	bpm	Power	elev.
0,99km	4:36	4:38/km	126bpm	321W	+0/-0
0,99km	4:17	4:18/km	140bpm	353W	+1/-0
1,00km	4:12	4:12/km	146bpm	363W	+1/-0
1,00km	4:27	4:28/km	148bpm	338W	+1/-0
1,00km	4:27	4:27/km	147bpm	331W	+0/-2
1,00km	4:40	4:40/km	149bpm	328W	+9/-4
0,99km	4:14	4:17/km	153bpm	321W	+0/-12
1,01km	4:36	4:34/km	149bpm	319W	+0/-3
0,99km	4:35	4:37/km	150bpm	322W	+1/-0
1,01km	4:39	4:36/km	150bpm	326W	+1/-0
1,00km	4:44	4:44/km	149bpm	309W	+4/-5
1,00km	4:40	4:41/km	145bpm	310W	+0/-3
1,00km	4:36	4:36/km	148bpm	337W	+7/-0
1,00km	5:08	5:08/km	145bpm	282W	+0/-1
1,00km	4:47	4:46/km	149bpm	326W	+7/-0
0,99km	4:31	4:33/km	149bpm	328W	+0/-1
0,99km	4:38	4:40/km	147bpm	308W	+1/-4
1,01km	4:50	4:46/km	148bpm	310W	+0/-0
0,99km	4:40	4:41/km	150bpm	316W	+1/-0
1,01km	5:00	4:58/km	151bpm	300W	+5/-1
1,00km	4:45	4:46/km	153bpm	303W	+0/-4
0,22km	1:06	4:54/km	155bpm	292W	+0/-1

Running Dynamics

182

spm

Cadence (Running)

1,19

Stride length

Vertical oscillation

6,7

Vertical ratio

241

Ground contact time

50,4L/49,6R

Ground contact balance

Flight time

26,9

Flight ratio

17860

Total steps

Miscellaneous

12.07.2020

Date

14:18

Time of day

sunny

Weather condition

°C

Temperature

Race Result GRGR2020 Free-for-all

Official distance: 21,2 km
Official time: 1:38:08
Effective VO₂max: 46,42
Age grade: 68,44 %