Dauerlauf: GRGR2020 Free-for-all

Overview

21.21

Distance

1:38:08

Time

1:38:08

Elapsed time

4:38

/km

Pace

320

avg. Power

147

bpm

avg. Heart rate

158

bpm

max. Heart rate

1,344

kcal

Energy

56.77

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

Anaerobic Training Effect

+5/-5

Performance condition

brpm

Respiratory Rate

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 < 140 bpm / 74 %HRmax	8.3 %	8:09	1.77 km	318 W	4:36/km
Zone 3 < 160 bpm / 85 %HRmax	91.3 %	1:29:33	19.36 km	321 W	4:37/km
Zone 4 < 180 bpm / 96 %HRmax	0.0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 96 %HRmax	0.0 %	-	-	-	-

Pace data

4:38

/km

avg. Pace

13.0

km/h

avg. Speed

4:37

/km

avg. GAP

56.77

Effective VO₂max

1.15

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	1.3 %	1:17	0.12 km	71 %	136 W
Zone 2 6:30/km - 6:01/km	0.8 %	0:48	0.13 km	72 %	247 W
Zone 3 6:00/km - 5:31/km	2.2 %	2:09	0.36 km	67 %	266 W
Zone 4 5:30/km - 5:01/km	6.1 %	5:58	1.16 km	74 %	290 W
Zone 5 5:00/km - 4:31/km	57.2 %	56:09	11.95 km	74 %	316 W
Zone 6 4:30/km - 4:01/km	28.8 %	28:14	6.53 km	74 %	339 W
Zone 7 4:00/km - 3:31/km	3.3 %	3:16	0.88 km	72 %	404 W
Zone 8 3:30/km - 3:01/km	0.3 %	0:17	0.10 km	74 %	478 W
Zone 9 3:00/km - …	0.0 %	-	-	-	-

Power data

320

avg. Power

4.85

W/kg

Specific power

327

xPower

1.02

Variability Index

0.74

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	73 %	38:16/km
Zone 2 101 W - 200 W	1.0 %	0:59	0.10 km	70 %	10:02/km
Zone 3 201 W - 300 W	16.5 %	16:12	3.23 km	73 %	5:01/km
Zone 4 301 W - 400 W	80.0 %	1:18:31	17.25 km	74 %	4:33/km
Zone 5 401 W - …	2.3 %	2:15	0.63 km	73 %	3:34/km

Elevation data

21.21

Distance

+26/-28

Ascent/Descent

0.0

Climb Score

Percentage hilly

0.12

avg. Gradient

Düsseldorf-Pempelfort

Course

Climb Score view

Laps

	Distance	Time	Pace	diff
1.	1.00 km	4:38	4:38/km	-0:00/km
2.	1.00 km	4:18	4:18/km	+0:20/km
3.	1.00 km	4:12	4:12/km	+0:26/km
4.	1.00 km	4:27	4:27/km	+0:11/km
5.	1.00 km	4:27	4:27/km	+0:11/km
6.	1.00 km	4:38	4:38/km	-0:00/km
7.	1.00 km	4:17	4:17/km	+0:21/km
8.	1.00 km	4:34	4:34/km	+0:04/km
9.	1.00 km	4:37	4:37/km	+0:01/km
10.	1.00 km	4:36	4:36/km	+0:02/km
11.	1.00 km	4:44	4:44/km	-0:06/km
12.	1.00 km	4:41	4:41/km	-0:03/km
13.	1.00 km	4:36	4:36/km	+0:02/km
14.	1.00 km	5:08	5:08/km	-0:30/km
15.	1.00 km	4:46	4:46/km	-0:08/km
16.	1.00 km	4:33	4:33/km	+0:05/km
17.	1.00 km	4:40	4:40/km	-0:02/km
18.	1.00 km	4:46	4:46/km	-0:08/km
19.	1.00 km	4:42	4:42/km	-0:04/km
20.	1.00 km	4:58	4:58/km	-0:20/km
21.	1.00 km	4:46	4:46/km	-0:08/km
22.	0.21 km	1:03	4:54/km	-0:17/km
	Average (total)		4:38/km

1st/2nd Half
	10.59 km	47:35	4:30/km	+0:08/km
	10.60 km	50:28	4:46/km	-0:08/km

Distance	Time	Pace	bpm	Power	elev.
1.00km	4:36	4:38/km	126bpm	321W	+0/-0
1.99km	8:53	4:18/km	138bpm	297W	+1/-0
2.99km	13:05	4:12/km	145bpm	349W	+1/-0
3.99km	17:32	4:28/km	146bpm	309W	+1/-0
4.99km	21:59	4:27/km	146bpm	380W	+0/-2
6.00km	26:39	4:40/km	142bpm	321W	+9/-4
6.98km	30:53	4:17/km	152bpm	292W	+0/-12
7.99km	35:29	4:34/km	152bpm	326W	+0/-3
8.98km	40:04	4:37/km	148bpm	328W	+1/-0
9.99km	44:43	4:36/km	149bpm	328W	+1/-0
10.99km	49:27	4:44/km	152bpm	309W	+4/-5
11.99km	54:07	4:41/km	147bpm	330W	+0/-3
12.99km	58:43	4:36/km	143bpm	323W	+7/-0
13.99km	1:03:51	5:08/km	150bpm	326W	+0/-1
15.00km	1:08:38	4:46/km	145bpm	341W	+7/-0
15.99km	1:13:09	4:33/km	149bpm	341W	+0/-1
16.98km	1:17:47	4:40/km	149bpm	313W	+1/-4
17.99km	1:22:37	4:46/km	150bpm	350W	+0/-0
18.99km	1:27:17	4:41/km	147bpm	298W	+1/-0
19.99km	1:32:17	4:58/km	149bpm	263W	+5/-1
20.99km	1:37:02	4:46/km	155bpm	263W	+0/-4
21.21km	1:38:08	4:54/km	155bpm	295W	+0/-1

Running Dynamics

182

spm

Cadence (Running)

1.19

Stride length

8.0

Vertical oscillation

6.7

Vertical ratio

241

Ground contact time

50.4L/49.6R

Ground contact balance

Flight time

26.9

Flight ratio

17860

Number of steps

Miscellaneous

12.07.2020

Date

14:18

Time of day

sunny

Weather condition

°C

Temperature

km/h

Wind speed

N / 346

Wind direction

Humidity

1029

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Garmin Forerunner 945

Device

Race Result GRGR2020 Free-for-all

Official distance: 21.2 km
Official time: 1:38:08
Effective VO₂max: 46.42
Age grade: 68.56 %