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Fahrtspiel: Laternenkontrolllauf

Composite data

12,63

km

Distance

1:04:23

Time

5:06

/km

avg. Pace

11,8

km/h

avg. Speed

4:59

/km

avg. GAP

14,79

km

Km-effort

1,28

Aerobic Efficiency

1,01 / 5:04

/km

VI / xPace

1,02 / 4:54

/km

VI / xGAP

58,09

Effective VO₂max

96

TRIMP

123

bpm

avg. Heart rate

75

%

avg. Heart rate

142

bpm

max. Heart rate

86

%

max. Heart rate

569

kcal

Energy

+2,3

%

Pa:Hr

+3,0

%

Pw:Hr

1:04:23

Elapsed time

+216/-219

m

Ascent/Descent

3,44

%

avg. Gradient

53

%

Percentage hilly

Frankenstein

Course

Zone		Time	Distance	Heart rate	Power
Regeneration … - 5:53/km	16,6 %	10:43	1,58 km	75 %	291 W
Extensive Ausdauer 5:52/km - 5:27/km	12,1 %	7:46	1,41 km	75 %	281 W
Intensive Ausdauer 5:26/km - 4:41/km	48,8 %	31:26	6,18 km	75 %	276 W
Entwicklungsbereich 4:40/km - 4:17/km	12,8 %	8:13	1,80 km	73 %	271 W
Spitzenbereich 4:16/km - …	9,7 %	6:15	1,66 km	74 %	276 W

Zone		Time	Distance	Power	Pace
Regeneration < 115 bpm / 70 %HRmax	10,2 %	6:34	1,27 km	263 W	5:11/km
Extensive Ausdauer < 119 bpm / 72 %HRmax	14,3 %	9:11	1,90 km	273 W	4:50/km
Intensive Ausdauer < 128 bpm / 78 %HRmax	62,4 %	40:12	7,89 km	276 W	5:06/km
Entwicklungsbereich < 134 bpm / 81 %HRmax	8,4 %	5:24	1,04 km	289 W	5:11/km
Spitzenbereich ≥ 135 bpm / 82 %HRmax	4,7 %	3:02	0,53 km	343 W	5:46/km

Laps

	Distance	Time	Pace	diff
1.	1,00 km	5:00	5:00/km	+0:06/km
2.	1,00 km	5:11	5:11/km	-0:05/km
3.	1,00 km	5:31	5:31/km	-0:25/km
4.	1,00 km	5:12	5:12/km	-0:06/km
5.	1,00 km	5:06	5:06/km	-0:00/km
6.	1,00 km	4:37	4:37/km	+0:29/km
7.	1,00 km	4:59	4:59/km	+0:07/km
8.	1,00 km	5:15	5:15/km	-0:09/km
9.	1,00 km	5:14	5:14/km	-0:08/km
10.	1,00 km	5:12	5:12/km	-0:06/km
11.	1,00 km	4:56	4:56/km	+0:10/km
12.	1,00 km	4:44	4:44/km	+0:22/km
13.	0,63 km	3:26	5:27/km	-0:21/km
	Average (total)		5:06/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	5:00	5:00/km	109bpm	260W	+2/-25
1,00km	5:11	5:11/km	120bpm	281W	+19/-19
1,00km	5:31	5:31/km	128bpm	294W	+43/-38
0,99km	5:11	5:13/km	123bpm	280W	+17/-4
1,00km	5:06	5:08/km	125bpm	280W	+24/-18
1,00km	4:38	4:37/km	121bpm	278W	+0/-20
1,00km	4:58	4:59/km	126bpm	284W	+10/-8
1,00km	5:16	5:20/km	126bpm	278W	+24/-10
1,00km	5:13	5:15/km	126bpm	280W	+22/-3
1,00km	5:12	5:13/km	121bpm	262W	+7/-17
1,00km	4:56	4:59/km	129bpm	289W	+26/-26
1,00km	4:44	4:44/km	120bpm	276W	+5/-24
0,63km	3:27	5:28/km	121bpm	271W	+17/-6

Power data

278

W

avg. Power

3,54

W/kg

Specific power

283

W

xPower

1,02

Variability Index

70

W

Form Power

10.5

kN/m

Leg Spring Stiffness

0,92

Running Effectiveness

0,71

Efficiency Index

2,26

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,1 %	0:05	0,01 km	45 %	8:46/km
Zone 2 101 W - 200 W	1,2 %	0:48	0,15 km	77 %	5:22/km
Zone 3 201 W - 300 W	82,9 %	53:21	10,60 km	74 %	5:02/km
Zone 4 301 W - 400 W	14,2 %	9:10	1,73 km	77 %	5:18/km
Zone 5 401 W - …	1,5 %	0:57	0,14 km	82 %	6:55/km

Running Dynamics

182

spm

Cadence (Running)

1,08

m

Stride length

5,8

cm

Vertical oscillation

5,4

%

Vertical ratio

255

ms

Ground contact time

-

%

Ground contact balance

75

ms

Flight time

22,7

%

Flight ratio

11718

Total steps

Miscellaneous

07.01.2021

Date

13

RPE

2

Subjective feeling

snowing

Weather condition

-

°C

Temperature

-2

°C

Dew Point

10

km/h

Wind speed

W / 249

°

Wind direction

85

%

Humidity

1015

hpa

Pressure

-5

°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

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