Dauerlauf: HM Rheinrunde

Overview

21,45

Distance

1:36:54

Time

4:31

/km

Pace

258

avg. Power

148

bpm

avg. Heart rate

165

bpm

max. Heart rate

1 211

kcal

Energy

56,12

VO2max

211

TRIMP

Elevation

Course

Heart rate data

148

bpm

avg. Heart rate

165

bpm

max. Heart rate

1 211

kcal

Energy

211

TRIMP

52,0

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 53 %HRmax	1,7 %	1:38	0,27 km	227 W	5:58/km
Zone 2 < 125 bpm / 66 %HRmax	5,2 %	5:00	1,10 km	255 W	4:33/km
Zone 3 < 135 bpm / 72 %HRmax	4,2 %	4:06	0,95 km	263 W	4:20/km
Zone 4 < 145 bpm / 77 %HRmax	7,0 %	6:45	1,57 km	261 W	4:18/km
Zone 5 < 155 bpm / 82 %HRmax	17,0 %	16:28	3,81 km	267 W	4:20/km
Zone 6 < 165 bpm / 88 %HRmax	65,0 %	1:02:56	13,76 km	255 W	4:35/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

4:31

/km

avg. Pace

13,3

km/h

avg. Speed

4:30

/km

avg. GAP

56,12

Effective VO₂max

1,17

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	2,1 %	2:04	0,19 km	73 %	179 W
Zone 2 6:30/km - 6:01/km	0,5 %	0:30	0,07 km	79 %	246 W
Zone 3 6:00/km - 5:31/km	1,7 %	1:36	0,27 km	79 %	235 W
Zone 4 5:30/km - 5:01/km	5,0 %	4:51	0,93 km	81 %	246 W
Zone 5 5:00/km - 4:31/km	36,9 %	35:36	7,63 km	82 %	254 W
Zone 6 4:30/km - 4:01/km	46,0 %	44:19	10,37 km	78 %	265 W
Zone 7 4:00/km - 3:31/km	7,7 %	7:23	1,95 km	78 %	270 W
Zone 8 3:30/km - 3:01/km	0,1 %	0:07	0,04 km	81 %	277 W
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

258

avg. Power

3,94

W/kg

Specific power

0,94

Running Effectiveness

0,86

Efficiency Index

1,74

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,8 %	0:48	0,03 km	80 %	29:05/km
Zone 2 101 W - 200 W	2,3 %	2:13	0,43 km	73 %	5:09/km
Zone 3 201 W - 300 W	96,4 %	1:33:18	20,89 km	79 %	4:28/km
Zone 4 301 W - 400 W	0,5 %	0:28	0,10 km	80 %	4:37/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Elevation data

21,45

Distance

0,00

avg. Gradient

21,45

Km-effort

Düsseldorf-Pempelfort

Course

Elevation data were corrected.

Laps

Distance	Time	Pace	bpm	Power	elev.
1,00km	4:25	4:25/km	124bpm	264W	+8/-10
1,00km	4:15	4:15/km	145bpm	270W	+0/-6
1,00km	4:10	4:10/km	153bpm	272W	+6/-0
1,00km	4:12	4:13/km	153bpm	277W	+7/-11
1,00km	4:15	4:15/km	155bpm	270W	+5/-10
1,00km	4:22	4:22/km	-bpm	265W	+4/-3
1,00km	4:13	4:13/km	-bpm	275W	+4/-6
1,00km	4:11	4:10/km	165bpm	276W	+1/-0
1,00km	4:40	4:40/km	163bpm	265W	+0/-8
1,00km	4:36	4:37/km	165bpm	241W	+10/-0
1,00km	4:41	4:41/km	-bpm	250W	+3/-5
1,00km	4:38	4:38/km	132bpm	254W	+3/-5
1,00km	4:30	4:30/km	164bpm	257W	+0/-3
1,00km	4:41	4:41/km	165bpm	250W	+5/-0
1,00km	4:37	4:37/km	-bpm	249W	+8/-4
1,00km	4:32	4:31/km	-bpm	253W	+8/-5
1,00km	4:45	4:45/km	-bpm	252W	+0/-15
1,00km	4:35	4:35/km	-bpm	244W	+13/-9
1,00km	5:11	5:11/km	165bpm	247W	+22/-6
1,00km	4:42	4:42/km	148bpm	248W	+0/-0
1,00km	4:28	4:28/km	159bpm	262W	+9/-16
0,45km	2:14	4:57/km	162bpm	240W	+8/-0

Running Dynamics

184

spm

Cadence (Running)

1,20

Stride length

Vertical oscillation

6,0

Vertical ratio

259

Ground contact time

49,9L/50,1R

Ground contact balance

Flight time

20,6

Flight ratio

17830

Total steps

Miscellaneous

12.12.2020

Date

14:24

Time of day

cloudy

Weather condition

°C

Temperature