Dauerlauf: 20km Supportlauf, 5km alleine

Overview

25,47

Distance

2:15:43

Time

5:20

/km

Pace

256

avg. Power

129

bpm

avg. Heart rate

159

bpm

max. Heart rate

1 190

kcal

Energy

54,62

VO2max

142

TRIMP

Elevation

Course

Heart rate data

129

bpm

avg. Heart rate

159

bpm

max. Heart rate

1 190

kcal

Energy

142

TRIMP

3,2

Training Effect

27,0

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 53 %HRmax	0,9 %	1:15	0,21 km	206 W	5:56/km
Zone 2 < 125 bpm / 66 %HRmax	40,9 %	55:31	9,54 km	228 W	5:49/km
Zone 3 < 135 bpm / 72 %HRmax	20,3 %	27:36	5,16 km	259 W	5:21/km
Zone 4 < 145 bpm / 77 %HRmax	35,7 %	48:30	10,01 km	288 W	4:51/km
Zone 5 < 155 bpm / 82 %HRmax	2,0 %	2:41	0,53 km	287 W	5:07/km
Zone 6 < 165 bpm / 88 %HRmax	0,1 %	0:09	0,02 km	204 W	6:17/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

5:20

/km

avg. Pace

11,3

km/h

avg. Speed

5:19

/km

avg. GAP

54,62

Effective VO₂max

1,14

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	6,9 %	9:22	1,21 km	64 %	189 W
Zone 2 6:30/km - 6:01/km	11,8 %	16:03	2,58 km	64 %	213 W
Zone 3 6:00/km - 5:31/km	16,1 %	21:51	3,79 km	64 %	233 W
Zone 4 5:30/km - 5:01/km	27,5 %	37:21	7,15 km	68 %	261 W
Zone 5 5:00/km - 4:31/km	35,0 %	47:26	9,90 km	73 %	289 W
Zone 6 4:30/km - 4:01/km	2,6 %	3:33	0,81 km	72 %	306 W
Zone 7 4:00/km - 3:31/km	0,1 %	0:06	0,03 km	72 %	302 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

256

avg. Power

3,97

W/kg

Specific power

0,79

Running Effectiveness

0,73

Efficiency Index

1,98

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,2 %	0:18	0,01 km	67 %	20:29/km
Zone 2 101 W - 200 W	6,8 %	9:12	1,32 km	63 %	6:57/km
Zone 3 201 W - 300 W	85,0 %	1:55:19	21,79 km	69 %	5:18/km
Zone 4 301 W - 400 W	7,9 %	10:47	2,34 km	73 %	4:37/km
Zone 5 401 W - …	0,1 %	0:06	0,00 km	78 %	31:57/km

Elevation data

25,47

Distance

0,00

avg. Gradient

25,47

Km-effort

Düsseldorf-Pempelfort

Course

Laps

Distance	Time	Pace	bpm	Power	elev.
1,00km	4:59	5:00/km	134bpm	275W	+0/-3
0,99km	4:50	4:53/km	137bpm	291W	+5/-0
1,00km	4:44	4:43/km	143bpm	289W	+0/-8
1,01km	4:51	4:48/km	140bpm	290W	+1/-0
0,99km	4:51	4:53/km	139bpm	288W	+1/-0
1,00km	4:46	4:47/km	137bpm	290W	+0/-1
1,00km	4:52	4:51/km	134bpm	287W	+1/-0
0,99km	5:05	5:08/km	131bpm	266W	+0/-1
1,01km	5:18	5:13/km	126bpm	260W	+0/-0
0,98km	5:07	5:13/km	125bpm	257W	+0/-4
1,01km	5:30	5:28/km	125bpm	255W	+8/-4
1,00km	5:16	5:16/km	127bpm	264W	+2/-0
1,00km	5:25	5:26/km	124bpm	247W	+2/-4
1,01km	5:42	5:37/km	120bpm	237W	+0/-2
0,99km	5:50	5:54/km	117bpm	225W	+0/-1
1,00km	6:09	6:11/km	115bpm	209W	+8/-10
1,01km	6:13	6:10/km	118bpm	211W	+0/-1
0,99km	6:26	6:31/km	121bpm	202W	+0/-0
1,01km	6:08	6:03/km	117bpm	225W	+4/-0
1,00km	5:38	5:37/km	123bpm	230W	+0/-5
0,99km	5:19	5:21/km	134bpm	258W	+1/-0
1,00km	4:52	4:51/km	141bpm	289W	+2/-0
1,00km	5:35	5:37/km	130bpm	249W	+2/-0
0,99km	4:42	4:44/km	144bpm	299W	+1/-0
1,01km	5:00	4:55/km	143bpm	278W	+0/-0
0,47km	2:34	5:26/km	144bpm	279W	+1/-0

Running Dynamics

180

spm

Cadence (Running)

1,04

Stride length

Vertical oscillation

7,2

Vertical ratio

261

Ground contact time

50,1L/49,9R

Ground contact balance

Flight time

21,7

Flight ratio

24429

Total steps

Miscellaneous

25.10.2020

Date

07:08

Time of day

fair

Weather condition

°C

Temperature

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	1:46:11	0:02	117 bpm	±0 bpm =	117 bpm
		0:02