Dauerlauf: Langsamer Lauf im Volkspark inkl. Krafttraining

Overview

9,93

Distance

1:08:55

Time

1:33:44

Elapsed time

6:56

/km

Pace

214

avg. Power

123

bpm

avg. Heart rate

152

bpm

max. Heart rate

1 011

kcal

Energy

47,33

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,01 km	6:45	6:41/km	+0:15/km
2.	1,00 km	6:49	6:51/km	+0:05/km
3.	0,58 km	4:07	7:04/km	-0:07/km
4.	0,79 km	5:32	7:01/km	-0:04/km
5.	0,79 km	5:30	6:58/km	-0:01/km
6.	1,01 km	7:01	6:56/km	+0:01/km
7.	1,06 km	7:17	6:52/km	+0:04/km
8.	1,03 km	7:13	7:00/km	-0:03/km
9.	0,06 km	0:31	8:12/km	-1:16/km
10.	1,02 km	7:01	6:54/km	+0:02/km
11.	1,00 km	7:09	7:10/km	-0:13/km
12.	0,59 km	4:01	6:52/km	+0:04/km
	Average (total)		6:56/km

Distance	Time	Pace	bpm	Power	elev.
0,99km	6:44	6:47/km	114bpm	260W	+17/-21
1,00km	6:49	6:50/km	118bpm	250W	+0/-8
1,00km	9:52	9:54/km	107bpm	176W	+12/-11
1,00km	10:30	10:31/km	119bpm	167W	+0/-4
0,99km	10:03	10:14/km	125bpm	178W	+4/-3
1,01km	7:14	7:12/km	137bpm	249W	+0/-0
1,00km	7:18	7:19/km	135bpm	243W	+4/-4
0,99km	9:46	9:52/km	124bpm	180W	+5/-9
1,00km	7:10	7:09/km	134bpm	262W	+22/-10
0,90km	6:16	6:57/km	128bpm	257W	+10/-8

Composite data

6:56

/km

avg. Pace

8,6

km/h

avg. Speed

8:10

/km

avg. GAP

10,74

Km-effort

0,78

Aerobic Efficiency

0,94 / 7:23

/km

VI / xPace

1,10 / 7:23

/km

VI / xGAP

47,33

Effective VO₂max

TRIMP

123

bpm

avg. Heart rate

152

bpm

max. Heart rate

1 011

kcal

Energy

2.2

Training Effect

-1/-5

Performance condition

-1,6

Pa:Hr

+6,4

Pw:Hr

+81/-86

Ascent/Descent

1,68

avg. Gradient

0,0

Climb Score

Percentage hilly

Halensee

Course

Elevation data were corrected.

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	92,8 %	1:15:49	8,94 km	63 %	210 W
Zone 2 6:30/km - 6:01/km	6,0 %	4:53	0,78 km	63 %	270 W
Zone 3 6:00/km - 5:31/km	1,1 %	0:54	0,16 km	56 %	292 W
Zone 4 5:30/km - 5:01/km	0,1 %	0:06	0,02 km	65 %	316 W
Zone 5 5:00/km - 4:31/km	0,0 %	-	-	-	-
Zone 6 4:30/km - 4:01/km	0,0 %	-	-	-	-
Zone 7 4:00/km - 3:31/km	0,0 %	-	-	-	-
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 51 %HRmax	9,2 %	7:29	0,16 km	34 W	47:24/km
Zone 2 < 140 bpm / 71 %HRmax	86,7 %	1:10:48	9,25 km	232 W	7:39/km
Zone 3 < 160 bpm / 82 %HRmax	4,2 %	3:25	0,48 km	250 W	7:05/km
Zone 4 < 180 bpm / 92 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

214

avg. Power

2,37

W/kg

Specific power

241

xPower

1,13

Variability Index

1,01

Running Effectiveness

0,67

Efficiency Index

1,74

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	15,5 %	12:41	0,12 km	48 %	105:25/km
Zone 2 101 W - 200 W	0,5 %	0:25	0,05 km	59 %	9:06/km
Zone 3 201 W - 300 W	83,0 %	1:07:49	9,59 km	66 %	7:04/km
Zone 4 301 W - 400 W	1,0 %	0:47	0,14 km	60 %	5:45/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course

Running Dynamics

164

spm

Cadence (Running)

0,88

Stride length

11302

Total steps

Miscellaneous

30.03.2021

Date

16:31

Time of day

RPE

Subjective feeling

sunny

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

W / 271

Wind direction

Humidity

1028

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Garmin Forerunner 735XT

Device

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)		Performance condition
1.	1:15	0:13	114 bpm	-9 bpm =	105 bpm	±0
2.	6:43	0:10	119 bpm	+1 bpm =	120 bpm	±0
3.	17:41	0:50	125 bpm	-8 bpm =	117 bpm	±0
4.	18:50	0:35	68 bpm	+1 bpm =	69 bpm	±0
5.	20:46	0:38	55 bpm	+34 bpm =	89 bpm	±0
6.	26:22	0:43	127 bpm	-14 bpm =	113 bpm	±0
7.	27:37	0:12	91 bpm	+1 bpm =	92 bpm	±0
8.	28:17	0:12	83 bpm	-10 bpm =	73 bpm	±0
9.	29:07	0:23	86 bpm	+8 bpm =	94 bpm	±0
10.	29:41	0:43	93 bpm	+5 bpm =	98 bpm	±0
11.	35:14	0:41	138 bpm	-15 bpm =	123 bpm	±0
12.	35:50	0:07	114 bpm	-4 bpm =	110 bpm	±0
13.	36:31	0:52	118 bpm	-7 bpm =	111 bpm	±0
14.	37:55	0:43	71 bpm	+16 bpm =	87 bpm	±0
15.	38:25	0:46	79 bpm	+40 bpm =	119 bpm	±0
16.	1:00:31	1:22	133 bpm	-20 bpm =	113 bpm	-5
17.	1:01:47	0:28	95 bpm	+22 bpm =	117 bpm	-5
18.	1:03:08	0:47	105 bpm	+18 bpm =	123 bpm	-5
19.	1:03:29	0:39	117 bpm	+5 bpm =	122 bpm	-5
20.	1:05:57	0:19	135 bpm	-7 bpm =	128 bpm	-5
21.	1:15:59	0:39	132 bpm	-15 bpm =	117 bpm	-5
		12:02