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Dauerlauf: Stadt-Zickzack

Composite data

11,20

km

Distance

57:24

Time

5:08

/km

avg. Pace

11,7

km/h

avg. Speed

5:03

/km

avg. GAP

12,56

km

Km-effort

1,32

Aerobic Efficiency

1,01 / 5:03

/km

VI / xPace

1,01 / 5:00

/km

VI / xGAP

59,89

Effective VO₂max

75

TRIMP

118

bpm

avg. Heart rate

72

%

avg. Heart rate

131

bpm

max. Heart rate

79

%

max. Heart rate

471

kcal

Energy

+2,4

%

Pa:Hr

+0,7

%

Pw:Hr

1:00:05

Elapsed time

+136/-137

m

Ascent/Descent

2,44

%

avg. Gradient

13

%

Percentage hilly

Kaiserslautern

Course

Zone		Time	Distance	Heart rate	Power
Regeneration … - 5:53/km	17,3 %	9:55	1,42 km	71 %	268 W
Extensive Ausdauer 5:52/km - 5:27/km	13,4 %	7:42	1,35 km	69 %	260 W
Intensive Ausdauer 5:26/km - 4:41/km	46,1 %	26:25	5,17 km	72 %	268 W
Entwicklungsbereich 4:40/km - 4:17/km	13,3 %	7:38	1,65 km	73 %	282 W
Spitzenbereich 4:16/km - …	9,8 %	5:38	1,61 km	73 %	283 W

Zone		Time	Distance	Power	Pace
Regeneration < 115 bpm / 70 %HRmax	24,1 %	13:49	2,63 km	244 W	5:16/km
Extensive Ausdauer < 119 bpm / 72 %HRmax	26,8 %	15:21	3,00 km	267 W	5:07/km
Intensive Ausdauer < 128 bpm / 78 %HRmax	46,2 %	26:30	5,27 km	283 W	5:02/km
Entwicklungsbereich < 134 bpm / 81 %HRmax	2,9 %	1:40	0,30 km	315 W	5:32/km
Spitzenbereich ≥ 135 bpm / 82 %HRmax	0,0 %	-	-	-	-

Laps

	Distance	Time	Pace	diff
1.	1,00 km	5:13	5:13/km	-0:05/km
2.	1,00 km	4:55	4:55/km	+0:13/km
3.	1,00 km	4:45	4:45/km	+0:23/km
4.	1,00 km	4:34	4:34/km	+0:34/km
5.	1,00 km	4:53	4:53/km	+0:15/km
6.	1,00 km	5:14	5:14/km	-0:06/km
7.	1,00 km	5:27	5:27/km	-0:19/km
8.	1,00 km	5:29	5:29/km	-0:21/km
9.	1,00 km	5:57	5:57/km	-0:49/km
10.	1,00 km	4:59	4:59/km	+0:09/km
11.	1,00 km	4:55	4:55/km	+0:13/km
12.	0,20 km	1:03	5:21/km	-0:14/km
	Average (total)		5:08/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:12	5:12/km	109bpm	261W	+8/-13
1,00km	4:55	4:55/km	121bpm	276W	+4/-9
1,00km	4:46	4:46/km	121bpm	283W	+6/-8
1,00km	4:34	4:34/km	126bpm	298W	+4/-7
1,00km	4:53	4:52/km	122bpm	278W	+13/-10
1,00km	5:13	5:13/km	117bpm	262W	+10/-8
1,00km	5:27	5:28/km	115bpm	255W	+13/-5
1,00km	5:28	5:28/km	118bpm	268W	+19/-9
1,00km	5:54	5:56/km	118bpm	276W	+43/-14
1,00km	4:58	4:58/km	110bpm	252W	+6/-45
1,00km	4:56	4:56/km	119bpm	275W	+10/-9
0,20km	1:04	5:26/km	122bpm	261W	+0/-0

Power data

270

W

avg. Power

3,44

W/kg

Specific power

274

W

xPower

1,01

Variability Index

69

W

Form Power

10.4

kN/m

Leg Spring Stiffness

0,95

Running Effectiveness

0,72

Efficiency Index

2,29

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,3 %	0:12	0,01 km	52 %	14:49/km
Zone 2 101 W - 200 W	1,0 %	0:35	0,10 km	56 %	5:40/km
Zone 3 201 W - 300 W	88,2 %	50:32	9,90 km	71 %	5:06/km
Zone 4 301 W - 400 W	10,4 %	5:59	1,18 km	75 %	5:06/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Running Dynamics

184

spm

Cadence (Running)

1,06

m

Stride length

5,7

cm

Vertical oscillation

5,4

%

Vertical ratio

257

ms

Ground contact time

-

%

Ground contact balance

69

ms

Flight time

21,2

%

Flight ratio

10562

Total steps

Miscellaneous

04.01.2021

Date

13

RPE

2

Subjective feeling

cloudy

Weather condition

-

°C

Temperature

-2

°C

Dew Point

11

km/h

Wind speed

NE / 57

°

Wind direction

89

%

Humidity

1013

hpa

Pressure

-6

°C

Wind chill factor

-2

°C

Heat index

Hoka ONE ONE Evo Carbon Rocket

Schuhe

Coros Pace2

Device

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	42:43	0:37	129 bpm	-23 bpm =	106 bpm
2.	42:55	0:54	108 bpm	-23 bpm =	85 bpm
3.	48:00	1:12	106 bpm	-18 bpm =	88 bpm
4.	50:51	0:02	121 bpm	+1 bpm =	122 bpm
		2:45

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