Dauerlauf: Rheinrunde im Mondschein

Overview

20,26

Distance

1:30:44

Time

4:29

/km

Pace

316

avg. Power

145

bpm

avg. Heart rate

162

bpm

max. Heart rate

1 180

kcal

Energy

58,03

VO2max

156

TRIMP

Elevation

Course

Heart rate data

145

bpm

avg. Heart rate

162

bpm

max. Heart rate

1 180

kcal

Energy

156

TRIMP

4,0

Training Effect

42,4

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 53 %HRmax	0,6 %	0:31	0,10 km	266 W	5:20/km
Zone 2 < 125 bpm / 66 %HRmax	1,8 %	1:36	0,30 km	259 W	5:20/km
Zone 3 < 135 bpm / 72 %HRmax	3,2 %	2:52	0,57 km	279 W	5:01/km
Zone 4 < 145 bpm / 77 %HRmax	27,5 %	24:58	5,55 km	310 W	4:30/km
Zone 5 < 155 bpm / 82 %HRmax	66,7 %	1:00:28	13,68 km	323 W	4:25/km
Zone 6 < 165 bpm / 88 %HRmax	0,3 %	0:18	0,06 km	312 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

4:29

/km

avg. Pace

13,4

km/h

avg. Speed

4:29

/km

avg. GAP

58,03

Effective VO₂max

1,21

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	1,5 %	1:21	0,08 km	70 %	117 W
Zone 2 6:30/km - 6:01/km	0,3 %	0:18	0,05 km	60 %	247 W
Zone 3 6:00/km - 5:31/km	1,0 %	0:55	0,16 km	74 %	271 W
Zone 4 5:30/km - 5:01/km	1,6 %	1:26	0,28 km	76 %	270 W
Zone 5 5:00/km - 4:31/km	21,4 %	19:19	4,13 km	77 %	308 W
Zone 6 4:30/km - 4:01/km	70,9 %	1:04:07	14,78 km	78 %	325 W
Zone 7 4:00/km - 3:31/km	3,0 %	2:42	0,70 km	76 %	345 W
Zone 8 3:30/km - 3:01/km	0,3 %	0:15	0,08 km	75 %	364 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

316

avg. Power

4,90

W/kg

Specific power

0,76

Running Effectiveness

0,71

Efficiency Index

2,18

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	1,1 %	0:59	0,02 km	69 %	56:39/km
Zone 2 101 W - 200 W	1,0 %	0:55	0,14 km	73 %	6:47/km
Zone 3 201 W - 300 W	9,7 %	8:47	1,83 km	75 %	4:48/km
Zone 4 301 W - 400 W	87,9 %	1:19:45	18,21 km	78 %	4:23/km
Zone 5 401 W - …	0,3 %	0:17	0,07 km	81 %	4:02/km

Elevation data

20,26

Distance

0,00

avg. Gradient

20,26

Km-effort

Düsseldorf-Pempelfort

Course

Laps

Distance	Time	Pace	bpm	Power	elev.
1,00km	4:31	4:32/km	125bpm	312W	+0/-1
1,00km	4:47	4:48/km	138bpm	292W	+0/-1
0,99km	4:15	4:17/km	146bpm	331W	+0/-1
1,01km	4:24	4:21/km	145bpm	324W	+0/-1
1,00km	4:20	4:21/km	146bpm	325W	+0/-1
0,99km	4:19	4:20/km	146bpm	328W	+0/-0
1,00km	4:20	4:20/km	146bpm	327W	+0/-1
0,99km	4:17	4:19/km	147bpm	327W	+0/-1
1,00km	4:25	4:25/km	150bpm	347W	+9/-0
1,02km	4:25	4:21/km	147bpm	303W	+0/-12
0,99km	4:22	4:24/km	147bpm	322W	+0/-0
0,99km	4:23	4:25/km	147bpm	318W	+0/-1
1,01km	4:26	4:24/km	148bpm	319W	+0/-2
0,99km	4:28	4:30/km	146bpm	314W	+0/-0
1,02km	4:33	4:29/km	145bpm	317W	+0/-0
0,99km	4:30	4:33/km	148bpm	327W	+7/-0
1,01km	4:37	4:35/km	145bpm	293W	+0/-10
1,01km	4:35	4:33/km	147bpm	310W	+1/-0
1,00km	5:09	5:10/km	145bpm	278W	+3/-0
1,00km	4:24	4:25/km	149bpm	327W	+3/-0
0,26km	1:13	4:35/km	149bpm	306W	+0/-1

Running Dynamics

186

spm

Cadence (Running)

1,20

Stride length

Vertical oscillation

5,8

Vertical ratio

248

Ground contact time

49,9L/50,1R

Ground contact balance

Flight time

23,1

Flight ratio

16876

Total steps

Miscellaneous

23.10.2020

Date

18:39

Time of day

fair

Weather condition

°C

Temperature

Source of weather data: openweathermap.org