Langer Lauf: 10km M-Tempo und ein bisschen weiter - Schnee!! ❄️?

Overview

15,80

Distance

1:38:13

Time

1:39:54

Elapsed time

6:13

/km

Pace

229

avg. Power

144

bpm

avg. Heart rate

156

bpm

max. Heart rate

1 011

kcal

Energy

37,34

VO2max

168

TRIMP

136

Elevation

Laps

	Distance	Time	Pace	diff
1.	2,27 km	14:10	6:14/km	-0:01/km
2.	10,01 km	59:30	5:57/km	+0:16/km
3.	3,54 km	24:33	6:57/km	-0:44/km
	Average (total)		6:13/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:25	6:26/km	139bpm	236W	+17/-2
1,00km	6:05	6:05/km	142bpm	234W	+15/-17
1,00km	5:59	5:59/km	141bpm	222W	+10/-25
1,00km	5:44	5:44/km	141bpm	214W	+0/-35
1,00km	5:55	5:55/km	146bpm	240W	+0/-1
1,00km	5:58	5:58/km	145bpm	247W	+13/-6
1,00km	5:59	5:59/km	145bpm	238W	+5/-5
1,00km	6:01	6:01/km	144bpm	240W	+3/-0
1,00km	5:59	5:59/km	145bpm	240W	+2/-0
1,00km	6:00	5:59/km	146bpm	239W	+4/-4
1,00km	5:59	5:59/km	149bpm	235W	+4/-5
1,00km	6:02	6:03/km	152bpm	232W	+0/-2
1,00km	6:36	6:36/km	148bpm	248W	+33/-5
1,00km	7:16	7:16/km	137bpm	202W	+13/-2
1,00km	6:49	6:49/km	140bpm	210W	+16/-11
0,80km	5:23	6:45/km	138bpm	193W	+0/-10

Heart rate data

144

bpm

avg. Heart rate

156

bpm

max. Heart rate

1 011

kcal

Energy

168

TRIMP

+5,4

Pa:Hr

+2,9

Pw:Hr

48,8

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 54 %HRmax	0,2 %	0:14	0,04 km	279 W	6:08/km
Zone 2 < 140 bpm / 76 %HRmax	23,1 %	22:42	3,41 km	206 W	6:39/km
Zone 3 < 160 bpm / 87 %HRmax	76,6 %	1:15:14	12,35 km	236 W	6:06/km
Zone 4 < 180 bpm / 98 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 98 %HRmax	0,0 %	-	-	-	-

Pace data

6:13

/km

avg. Pace

9,7

km/h

avg. Speed

6:07

/km

avg. GAP

37,34

Effective VO₂max

1,01 / 6:09

/km

VI / xPace

1,01 / 6:03

/km

VI / xGAP

0,89

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	23,8 %	23:21	3,22 km	77 %	215 W
Zone 2 6:30/km - 6:01/km	36,8 %	36:06	5,81 km	79 %	231 W
Zone 3 6:00/km - 5:31/km	32,8 %	32:09	5,53 km	79 %	237 W
Zone 4 5:30/km - 5:01/km	6,1 %	6:01	1,11 km	79 %	236 W
Zone 5 5:00/km - 4:31/km	0,4 %	0:22	0,07 km	77 %	208 W
Zone 6 4:30/km - 4:01/km	0,1 %	0:04	0,02 km	79 %	268 W
Zone 7 4:00/km - 3:31/km	0,1 %	0:07	0,03 km	79 %	269 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

229

avg. Power

3,31

W/kg

Specific power

233

xPower

1,02

Variability Index

0,81

Running Effectiveness

0,70

Efficiency Index

1,59

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	17,7 %	17:23	2,57 km	76 %	6:45/km
Zone 3 201 W - 300 W	80,2 %	1:18:46	12,91 km	79 %	6:06/km
Zone 4 301 W - 400 W	2,1 %	2:01	0,31 km	79 %	6:26/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course and elevation data

15,80

Distance

+136/-131

Ascent/Descent

0,4

Climb Score

Percentage hilly

1,08

Uphill Efficiency

0,96

Downhill Efficiency

409

Vm/h

VAM

1,69

avg. Gradient

Baggersee

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

166

spm

Cadence (Running)

0,97

Stride length

16304

Total steps

Miscellaneous

17.01.2021

Date

RPE

Subjective feeling

snowing

Weather condition

-1

°C

Temperature

km/h

Wind speed

NW / 300

Wind direction

Humidity

1021

hpa

Pressure

-6

°C

Wind chill factor

-3

°C

Heat index

#Jack Daniels

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	0:01	0:02
2.	22:00	1:02	144 bpm	-37 bpm =	107 bpm
3.	34:55	0:11	141 bpm	-6 bpm =	135 bpm
4.	1:05:22	0:25	150 bpm	-17 bpm =	133 bpm
5.	1:32:42	0:05	139 bpm	-1 bpm =	138 bpm
		1:45