Dauerlauf: Kurzer Lauf im Volkspark, inkl. Krafttraining

Overview

7,42

Distance

50:31

Time

1:12:22

Elapsed time

6:48

/km

Pace

199

avg. Power

112

bpm

avg. Heart rate

135

bpm

max. Heart rate

522

kcal

Energy

53,60

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,01 km	6:56	6:53/km	-0:04/km
2.	1,02 km	6:41	6:33/km	+0:16/km
3.	0,57 km	3:54	6:53/km	-0:05/km
4.	0,79 km	5:19	6:43/km	+0:05/km
5.	0,79 km	5:20	6:45/km	+0:04/km
6.	1,03 km	6:57	6:44/km	+0:04/km
7.	1,01 km	6:54	6:50/km	-0:02/km
8.	1,00 km	6:55	6:54/km	-0:06/km
9.	0,20 km	1:35	7:53/km	-1:04/km
	Average (total)		6:48/km

Distance	Time	Pace	bpm	Power	elev.
0,89km	5:57	6:43/km	121bpm	261W	+12/-16
1,00km	8:29	8:30/km	113bpm	199W	+5/-15
1,00km	10:28	10:31/km	105bpm	168W	+8/-9
1,00km	12:08	12:14/km	100bpm	144W	+16/-12
0,98km	11:23	11:38/km	104bpm	156W	+15/-13
1,00km	6:43	6:44/km	129bpm	266W	+15/-11
1,01km	6:44	6:40/km	129bpm	278W	+13/-4
0,84km	6:38	7:13/km	119bpm	227W	+13/-15

Composite data

6:48

/km

avg. Pace

8,8

km/h

avg. Speed

8:45

/km

avg. GAP

8,39

Km-effort

0,80

Aerobic Efficiency

1,00 / 6:49

/km

VI / xPace

1,29 / 6:46

/km

VI / xGAP

53,60

Effective VO₂max

TRIMP

112

bpm

avg. Heart rate

135

bpm

max. Heart rate

522

kcal

Energy

-8,4

Pa:Hr

+9,8

Pw:Hr

+97/-107

Ascent/Descent

2,75

avg. Gradient

0,7

Climb Score

Percentage hilly

Halensee

Course

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	76,1 %	52:07	4,87 km	55 %	170 W
Zone 2 6:30/km - 6:01/km	14,8 %	10:07	1,59 km	64 %	279 W
Zone 3 6:00/km - 5:31/km	4,5 %	3:06	0,53 km	64 %	292 W
Zone 4 5:30/km - 5:01/km	1,4 %	0:59	0,17 km	64 %	340 W
Zone 5 5:00/km - 4:31/km	2,0 %	1:21	0,29 km	64 %	324 W
Zone 6 4:30/km - 4:01/km	0,6 %	0:24	0,09 km	62 %	363 W
Zone 7 4:00/km - 3:31/km	0,4 %	0:17	0,11 km	62 %	348 W
Zone 8 3:30/km - 3:01/km	0,1 %	0:03	0,04 km	59 %	461 W
Zone 9 3:00/km - …	0,1 %	0:06	0,14 km	65 %	433 W

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 51 %HRmax	23,0 %	15:46	0,30 km	33 W	52:34/km
Zone 2 < 140 bpm / 71 %HRmax	77,0 %	52:44	7,53 km	250 W	7:00/km
Zone 3 < 160 bpm / 82 %HRmax	0,0 %	-	-	-	-
Zone 4 < 180 bpm / 92 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

199

avg. Power

2,21

W/kg

Specific power

269

xPower

1,35

Variability Index

1,11

Running Effectiveness

0,74

Efficiency Index

1,78

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	25,7 %	17:38	0,30 km	40 %	58:15/km
Zone 2 101 W - 200 W	5,4 %	3:41	0,26 km	57 %	14:00/km
Zone 3 201 W - 300 W	58,3 %	39:57	5,87 km	64 %	6:48/km
Zone 4 301 W - 400 W	10,3 %	7:05	1,22 km	64 %	5:47/km
Zone 5 401 W - …	0,2 %	0:09	0,16 km	63 %	0:55/km

Course

Running Dynamics

158

spm

Cadence (Running)

0,93

Stride length

7982

Total steps

Miscellaneous

19.03.2021

Date

10:43

Time of day

RPE

Subjective feeling

rainy

Weather condition

°C

Temperature

-1

°C

Dew Point

km/h

Wind speed

N / 16

Wind direction

Humidity

1021

hpa

Pressure

-2

°C

Wind chill factor

°C

Heat index

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	0:00	0:53	bpm	+113 bpm =	113 bpm
2.	6:53	0:09	127 bpm	-3 bpm =	124 bpm
3.	15:28	0:08	119 bpm	±0 bpm =	119 bpm
4.	18:30	1:16	129 bpm	-32 bpm =	97 bpm
5.	24:09	0:07	127 bpm	±0 bpm =	127 bpm
6.	29:15	0:07	121 bpm	-3 bpm =	118 bpm
7.	35:34	0:02	123 bpm	+3 bpm =	126 bpm
8.	40:31	0:34	128 bpm	-14 bpm =	114 bpm
9.	46:23	0:08	129 bpm	-1 bpm =	128 bpm
10.	53:11	0:09	129 bpm	+3 bpm =	132 bpm
11.	1:00:04	0:10	131 bpm	+1 bpm =	132 bpm
12.	1:07:22	0:09	113 bpm	-3 bpm =	110 bpm
		3:52