Tempodauerlauf: 4k flott

Overview

5,88

Distance

34:49

Time

45:43

Elapsed time

5:55

/km

Pace

280

avg. Power

170

bpm

avg. Heart rate

186

bpm

max. Heart rate

441

kcal

Energy

37,84

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,07 km	7:03	6:36/km	-0:40/km
2.	4,01 km	22:03	5:30/km	+0:26/km
3.	0,80 km	5:43	7:11/km	-1:15/km
	Average (total)		5:56/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:30	6:31/km	147bpm	241W	+1/-8
1,00km	5:34	5:34/km	177bpm	308W	+4/-1
1,00km	5:23	5:23/km	178bpm	303W	+0/-6
1,00km	5:39	5:39/km	178bpm	293W	+5/-8
1,00km	5:36	5:36/km	179bpm	309W	+4/-0
0,88km	6:07	7:00/km	167bpm	241W	+8/-0

Heart rate data

170

bpm

avg. Heart rate

186

bpm

max. Heart rate

441

kcal

Energy

TRIMP

3,5

Training Effect

1,6

Anaerobic Training Effect

+1/-3

Performance condition

+5,7

Pa:Hr

+4,9

Pw:Hr

25,1

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Recovery < 143 bpm / 70 %HRmax	8,4 %	2:55	0,44 km	248 W	6:42/km
Easy < 160 bpm / 78 %HRmax	5,4 %	1:53	0,30 km	245 W	6:21/km
Steady < 174 bpm / 85 %HRmax	19,1 %	6:40	1,01 km	252 W	6:34/km
Threshold < 189 bpm / 92 %HRmax	67,1 %	23:21	4,13 km	296 W	5:39/km
Hard ≥ 190 bpm / 93 %HRmax	0,0 %	-	-	-	-

Pace data

5:55

/km

avg. Pace

10,1

km/h

avg. Speed

5:55

/km

avg. GAP

37,84

Effective VO₂max

1,02 / 5:49

/km

VI / xPace

1,02 / 5:48

/km

VI / xGAP

0,78

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	27,0 %	9:23	1,26 km	79 %	230 W
Zone 2 6:30/km - 6:01/km	13,8 %	4:49	0,77 km	82 %	270 W
Zone 3 6:00/km - 5:31/km	29,8 %	10:22	1,80 km	85 %	287 W
Zone 4 5:30/km - 5:01/km	18,7 %	6:30	1,23 km	86 %	308 W
Zone 5 5:00/km - 4:31/km	8,5 %	2:57	0,62 km	84 %	350 W
Zone 6 4:30/km - 4:01/km	2,3 %	0:48	0,19 km	80 %	383 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

280

avg. Power

3,46

W/kg

Specific power

289

xPower

1,03

Variability Index

0,81

Running Effectiveness

0,60

Efficiency Index

1,65

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	2,0 %	0:41	0,07 km	54 %	9:36/km
Zone 3 201 W - 300 W	68,3 %	23:47	3,82 km	83 %	6:14/km
Zone 4 301 W - 400 W	28,1 %	9:47	1,86 km	86 %	5:15/km
Zone 5 401 W - …	1,6 %	0:34	0,12 km	80 %	4:35/km

Course and elevation data

5,88

Distance

+21/-21

Ascent/Descent

0,0

Climb Score

Percentage hilly

1,24

Uphill Efficiency

0,71

avg. Gradient

6,09

Km-effort

Euskirchen

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

176

spm

Cadence (Running)

0,96

Stride length

6,2

Vertical oscillation

6,5

Vertical ratio

227

Ground contact time

49,9L/50,1R

Ground contact balance

114

Flight time

33,4

Flight ratio

6128

Total steps

Miscellaneous

19.04.2021

Date

cloudy

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

E / 91

Wind direction

Humidity

1020

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Adidas Adizero Sub2

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.	6:59	8:22	175 bpm	-40 bpm =	135 bpm
2.	29:06	2:32	179 bpm	-46 bpm =	133 bpm
	10:54

Heart rate variability

4,4

lnRMSSD

347

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

31,6

pNN50

48,8

pNN20

10,2

Anomalies