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Langer Lauf

Overview

16,18

km

Distance

1:45:02

Time

1:54:23

Elapsed time

6:29

/km

Pace

253

W

avg. Power

157

bpm

avg. Heart rate

184

bpm

max. Heart rate

1 145

kcal

Energy

38,11

VO2max

181

TRIMP

154

m

Elevation

Laps

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:34	6:36/km	143bpm	245W	+3/-4
1,00km	6:33	6:32/km	152bpm	254W	+6/-4
1,00km	6:35	6:35/km	157bpm	255W	+6/-0
1,00km	6:20	6:20/km	159bpm	272W	+9/-0
1,00km	6:23	6:23/km	162bpm	267W	+6/-0
1,00km	6:24	6:24/km	162bpm	271W	+10/-0
1,00km	7:10	7:09/km	156bpm	295W	+52/-0
1,00km	7:37	7:38/km	166bpm	257W	+40/-2
1,00km	6:04	6:04/km	158bpm	258W	+4/-16
1,00km	4:57	4:57/km	169bpm	287W	+0/-34
1,00km	5:46	5:46/km	157bpm	237W	+0/-48
1,00km	6:27	6:27/km	156bpm	240W	+0/-11
1,00km	6:28	6:28/km	153bpm	248W	+6/-11
1,00km	6:44	6:44/km	159bpm	234W	+0/-5
1,00km	6:34	6:34/km	154bpm	237W	+4/-12
1,00km	7:09	7:09/km	150bpm	216W	+7/-14
0,18km	1:17	7:03/km	153bpm	241W	+2/-0

Heart rate data

157

bpm

avg. Heart rate

77

%

avg. Heart rate

184

bpm

max. Heart rate

90

%

max. Heart rate

1 145

kcal

Energy

181

TRIMP

3,7

Training Effect

0,2

Anaerobic Training Effect

+1/-1

Performance condition

+1,5

%

Pa:Hr

+7,1

%

Pw:Hr

18,8

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Recovery < 143 bpm / 70 %HRmax	3,2 %	3:21	0,54 km	285 W	6:11/km
Easy < 160 bpm / 78 %HRmax	62,3 %	1:05:25	9,89 km	245 W	6:37/km
Steady < 174 bpm / 85 %HRmax	33,4 %	35:06	5,53 km	268 W	6:21/km
Threshold < 189 bpm / 92 %HRmax	1,1 %	1:10	0,21 km	252 W	5:28/km
Hard ≥ 190 bpm / 93 %HRmax	0,0 %	-	-	-	-

Pace data

6:29

/km

avg. Pace

9,2

km/h

avg. Speed

6:23

/km

avg. GAP

38,11

Effective VO₂max

1,02 / 6:22

/km

VI / xPace

1,02 / 6:16

/km

VI / xGAP

0,78

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	50,7 %	53:18	7,38 km	76 %	244 W
Zone 2 6:30/km - 6:01/km	29,9 %	31:26	5,02 km	76 %	260 W
Zone 3 6:00/km - 5:31/km	10,9 %	11:29	1,99 km	77 %	268 W
Zone 4 5:30/km - 5:01/km	3,8 %	3:57	0,76 km	79 %	270 W
Zone 5 5:00/km - 4:31/km	3,8 %	3:59	0,83 km	81 %	283 W
Zone 6 4:30/km - 4:01/km	0,8 %	0:53	0,21 km	75 %	279 W
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 %	-	-	-	-

Power data

253

W

avg. Power

3,12

W/kg

Specific power

260

W

xPower

1,03

Variability Index

0,82

Running Effectiveness

0,61

Efficiency Index

1,61

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	7,3 %	7:42	1,06 km	75 %	7:16/km
Zone 3 201 W - 300 W	82,1 %	1:26:14	13,29 km	77 %	6:29/km
Zone 4 301 W - 400 W	10,0 %	10:31	1,75 km	77 %	6:00/km
Zone 5 401 W - …	0,6 %	0:35	0,08 km	80 %	7:13/km

Course and elevation data

16,18

km

Distance

+154/-160

m

Ascent/Descent

27

%

Percentage hilly

1,08

Uphill Efficiency

0,99

Downhill Efficiency

340

Vm/h

VAM

1,94

%

avg. Gradient

17,72

km

Km-effort

Euskirchen

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

174

spm

Cadence (Running)

0,89

m

Stride length

5,9

cm

Vertical oscillation

6,6

%

Vertical ratio

240

ms

Ground contact time

49,9L/50,1R

%

Ground contact balance

105

ms

Flight time

30,4

%

Flight ratio

18276

Total steps

Miscellaneous

04.04.2021

Date

fair

Weather condition

7

°C

Temperature

1

°C

Dew Point

10

km/h

Wind speed

NW / 337

°

Wind direction

66

%

Humidity

1025

hpa

Pressure

4

°C

Wind chill factor

5

°C

Heat index

Saucony Switchback

Laufschuhe

Garmin Forerunner 245 Music

Device

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	9:34	0:32	151 bpm	-7 bpm =	144 bpm
2.	39:02	4:00	168 bpm	-51 bpm =	117 bpm
3.	1:08:13	4:49	154 bpm	-43 bpm =	111 bpm
		9:21

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