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Tempodauerlauf: 3k flott

Overview

6,01

km

Distance

38:19

Time

40:07

Elapsed time

6:23

/km

Pace

258

W

avg. Power

157

bpm

avg. Heart rate

190

bpm

max. Heart rate

443

kcal

Energy

38,71

VO2max

69

TRIMP

25

m

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,33 km	9:25	7:06/km	-0:43/km
2.	1,11 km	7:20	6:37/km	-0:14/km
3.	3,01 km	16:12	5:23/km	+1:00/km
4.	0,56 km	5:23	9:33/km	-3:10/km
	Average (total)		6:23/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:57	6:58/km	139bpm	236W	+4/-0
1,00km	6:38	6:39/km	146bpm	232W	+0/-11
1,00km	5:49	5:49/km	152bpm	279W	+0/-6
1,00km	5:23	5:23/km	176bpm	311W	+0/-2
1,00km	5:38	5:38/km	179bpm	308W	+10/-4
1,00km	7:48	7:49/km	158bpm	212W	+6/-0
0,01km	0:05	8:05/km	148bpm	222W	+0/-0

Heart rate data

157

bpm

avg. Heart rate

77

%

avg. Heart rate

190

bpm

max. Heart rate

93

%

max. Heart rate

443

kcal

Energy

69

TRIMP

3,2

Training Effect

0,6

Anaerobic Training Effect

+3/-1

Performance condition

+8,9

%

Pa:Hr

+3,5

%

Pw:Hr

24,8

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Recovery < 143 bpm / 70 %HRmax	30,1 %	11:32	1,61 km	225 W	7:11/km
Easy < 160 bpm / 78 %HRmax	25,7 %	9:50	1,37 km	222 W	7:09/km
Steady < 174 bpm / 85 %HRmax	10,6 %	4:03	0,72 km	296 W	5:35/km
Threshold < 189 bpm / 92 %HRmax	33,5 %	12:49	2,29 km	304 W	5:35/km
Hard ≥ 190 bpm / 93 %HRmax	0,2 %	0:04	0,01 km	383 W	5:36/km

Pace data

6:23

/km

avg. Pace

9,4

km/h

avg. Speed

6:21

/km

avg. GAP

38,71

Effective VO₂max

1,05 / 6:04

/km

VI / xPace

1,05 / 6:03

/km

VI / xGAP

0,79

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	48,7 %	18:38	2,38 km	70 %	210 W
Zone 2 6:30/km - 6:01/km	9,3 %	3:34	0,56 km	78 %	260 W
Zone 3 6:00/km - 5:31/km	14,1 %	5:24	0,94 km	85 %	298 W
Zone 4 5:30/km - 5:01/km	16,6 %	6:21	1,20 km	85 %	311 W
Zone 5 5:00/km - 4:31/km	10,4 %	4:00	0,84 km	81 %	334 W
Zone 6 4:30/km - 4:01/km	0,8 %	0:19	0,07 km	73 %	350 W
Zone 7 4:00/km - 3:31/km	0,1 %	0:02	0,01 km	72 %	352 W
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

258

W

avg. Power

3,19

W/kg

Specific power

275

W

xPower

1,07

Variability Index

0,82

Running Effectiveness

0,61

Efficiency Index

1,64

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	1,6 %	0:37	0,03 km	80 %	18:23/km
Zone 2 101 W - 200 W	10,8 %	4:09	0,43 km	70 %	9:44/km
Zone 3 201 W - 300 W	56,7 %	21:42	3,28 km	74 %	6:37/km
Zone 4 301 W - 400 W	30,9 %	11:50	2,27 km	84 %	5:13/km
Zone 5 401 W - …	0,0 %	-	-	-	-

Course and elevation data

6,01

km

Distance

+25/-28

m

Ascent/Descent

3

%

Percentage hilly

0,95

Uphill Efficiency

0,95

Downhill Efficiency

0,88

%

avg. Gradient

6,26

km

Km-effort

Euskirchen

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

170

spm

Cadence (Running)

0,92

m

Stride length

6,1

cm

Vertical oscillation

6,6

%

Vertical ratio

234

ms

Ground contact time

50,2L/49,8R

%

Ground contact balance

119

ms

Flight time

33,7

%

Flight ratio

6514

Total steps

Miscellaneous

05.04.2021

Date

rainy

Weather condition

2

°C

Temperature

2

°C

Dew Point

24

km/h

Wind speed

NW / 304

°

Wind direction

100

%

Humidity

1009

hpa

Pressure

-4

°C

Wind chill factor

1

°C

Heat index

Reebok Floatride Run Fast

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.	4:07	0:21	144 bpm	-10 bpm =	134 bpm
2.	8:46	1:02	143 bpm	-21 bpm =	122 bpm
3.	10:42	0:26	167 bpm	-4 bpm =	163 bpm
		1:49

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