Dauerlauf: 20k Wald, Matsch & Spaß

Overview

20,03

Distance

1:34:08

Time

4:42

/km

Pace

257

avg. Power

153

bpm

avg. Heart rate

169

bpm

max. Heart rate

1 098

kcal

Energy

51,49

VO2max

186

TRIMP

Elevation

Course

Heart rate data

153

bpm

avg. Heart rate

169

bpm

max. Heart rate

1 098

kcal

Energy

186

TRIMP

57,4

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 53 %HRmax	0,0 %	-	-	-	-
Zone 2 < 125 bpm / 66 %HRmax	1,1 %	1:04	0,10 km	106 W	11:03/km
Zone 3 < 135 bpm / 72 %HRmax	2,7 %	2:31	0,22 km	128 W	11:31/km
Zone 4 < 145 bpm / 77 %HRmax	7,5 %	7:01	1,41 km	224 W	4:59/km
Zone 5 < 155 bpm / 82 %HRmax	55,2 %	51:55	11,63 km	261 W	4:28/km
Zone 6 < 165 bpm / 88 %HRmax	32,8 %	30:54	6,55 km	269 W	4:43/km
Zone 7 < 175 bpm / 93 %HRmax	0,7 %	0:42	0,12 km	275 W	5:50/km
Zone 8 < 185 bpm / 98 %HRmax	0,0 %	-	-	-	-
Zone 9 ≥ 186 bpm / 99 %HRmax	0,0 %	-	-	-	-

Pace data

4:42

/km

avg. Pace

12,8

km/h

avg. Speed

4:34

/km

avg. GAP

51,49

Effective VO₂max

1,09

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	6,9 %	6:23	0,51 km	78 %	183 W
Zone 2 6:30/km - 6:01/km	2,0 %	1:49	0,29 km	84 %	276 W
Zone 3 6:00/km - 5:31/km	6,0 %	5:31	0,94 km	83 %	276 W
Zone 4 5:30/km - 5:01/km	11,6 %	10:43	2,04 km	82 %	270 W
Zone 5 5:00/km - 4:31/km	20,9 %	19:20	4,10 km	82 %	261 W
Zone 6 4:30/km - 4:01/km	33,9 %	31:23	7,41 km	81 %	264 W
Zone 7 4:00/km - 3:31/km	16,1 %	14:51	3,96 km	81 %	258 W
Zone 8 3:30/km - 3:01/km	2,5 %	2:17	0,70 km	83 %	270 W
Zone 9 3:00/km - …	0,2 %	0:12	0,07 km	84 %	300 W

Power data

257

avg. Power

3,92

W/kg

Specific power

0,90

Running Effectiveness

0,83

Efficiency Index

1,67

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	3,0 %	2:50	0,07 km	70 %	38:02/km
Zone 2 101 W - 200 W	5,7 %	5:24	0,92 km	79 %	5:54/km
Zone 3 201 W - 300 W	81,5 %	1:16:36	17,07 km	82 %	4:29/km
Zone 4 301 W - 400 W	9,7 %	9:09	1,95 km	82 %	4:41/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Elevation data

20,03

Distance

0,00

avg. Gradient

20,03

Km-effort

Düsseldorf-Pempelfort

Course

Elevation data were corrected.

Laps

Distance	Time	Pace	bpm	Power	elev.
1,00km	4:16	4:16/km	142bpm	293W	+20/-19
1,00km	4:36	4:36/km	147bpm	255W	+8/-12
1,00km	4:10	4:11/km	153bpm	280W	+6/-4
1,00km	4:49	4:49/km	154bpm	250W	+13/-0
1,00km	5:18	5:18/km	159bpm	273W	+67/-6
1,00km	4:20	4:20/km	159bpm	251W	+9/-16
1,00km	4:38	4:37/km	156bpm	278W	+32/-39
1,00km	4:43	4:44/km	155bpm	251W	+20/-19
1,00km	5:37	5:37/km	152bpm	243W	+30/-15
1,00km	6:47	6:48/km	148bpm	222W	+17/-15
1,00km	4:04	4:04/km	159bpm	269W	+10/-41
1,00km	4:46	4:46/km	157bpm	266W	+27/-1
1,00km	4:48	4:48/km	153bpm	249W	+17/-17
1,00km	4:16	4:16/km	148bpm	224W	+1/-72
1,00km	4:37	4:37/km	151bpm	250W	+1/-4
1,00km	4:34	4:34/km	153bpm	260W	+4/-5
1,00km	4:18	4:18/km	154bpm	274W	+9/-0
1,00km	4:51	4:51/km	148bpm	232W	+3/-5
1,00km	4:13	4:14/km	154bpm	277W	+3/-11
1,00km	4:19	4:19/km	157bpm	265W	+2/-0
0,03km	0:07	3:55/km	158bpm	248W	+0/-0

Running Dynamics

180

spm

Cadence (Running)

1,18

Stride length

Vertical oscillation

6,2

Vertical ratio

268

Ground contact time

49,7L/50,3R

Ground contact balance

Flight time

19,6

Flight ratio

16944

Total steps

Miscellaneous

26.12.2020

Date

13:55

Time of day

cloudy

Weather condition

°C

Temperature