Dauerlauf: Langsamer Lauf mit Krafttraining im Volkspark

Overview

11,65

Distance

1:18:47

Time

1:50:42

Elapsed time

6:46

/km

Pace

208

avg. Power

119

bpm

avg. Heart rate

144

bpm

max. Heart rate

1 155

kcal

Energy

50,69

VO2max

TRIMP

124

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,01 km	6:47	6:43/km	+0:02/km
2.	1,01 km	6:51	6:46/km	+0:00/km
3.	0,99 km	6:27	6:31/km	+0:15/km
4.	0,64 km	4:20	6:44/km	+0:02/km
5.	1,00 km	6:48	6:47/km	-0:01/km
6.	0,26 km	1:47	6:53/km	-0:07/km
7.	1,00 km	6:54	6:54/km	-0:08/km
8.	0,26 km	1:45	6:44/km	+0:02/km
9.	1,01 km	6:51	6:49/km	-0:03/km
10.	0,26 km	1:45	6:47/km	-0:01/km
11.	0,99 km	6:48	6:52/km	-0:06/km
12.	0,99 km	6:42	6:45/km	+0:01/km
13.	1,02 km	6:53	6:46/km	-0:00/km
14.	0,98 km	6:47	6:54/km	-0:08/km
15.	0,22 km	1:21	6:07/km	+0:39/km
	Average (total)		6:46/km

Distance	Time	Pace	bpm	Power	elev.
0,92km	6:16	6:51/km	112bpm	250W	+0/-11
1,02km	6:52	6:50/km	118bpm	267W	+11/-7
1,00km	6:38	6:36/km	118bpm	277W	+5/-6
0,99km	11:19	11:38/km	106bpm	153W	+7/-13
1,00km	6:35	6:34/km	131bpm	279W	+11/-12
1,00km	12:02	12:03/km	119bpm	148W	+18/-12
1,00km	12:54	13:03/km	115bpm	134W	+17/-15
1,00km	14:22	14:35/km	100bpm	126W	+10/-13
1,00km	6:32	6:34/km	137bpm	288W	+11/-2
1,00km	6:40	6:39/km	135bpm	272W	+8/-9
0,99km	6:36	6:48/km	134bpm	269W	+6/-9
1,00km	6:40	6:40/km	135bpm	274W	+7/-6
0,22km	1:13	5:23/km	135bpm	332W	+7/-0

Composite data

6:46

/km

avg. Pace

8,9

km/h

avg. Speed

8:42

/km

avg. GAP

12,89

Km-effort

0,76

Aerobic Efficiency

1,04 / 6:29

/km

VI / xPace

1,35 / 6:28

/km

VI / xGAP

50,69

Effective VO₂max

TRIMP

119

bpm

avg. Heart rate

144

bpm

max. Heart rate

1 155

kcal

Energy

+8,6

Pa:Hr

+5,1

Pw:Hr

+124/-121

Ascent/Descent

2,10

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	77,9 %	1:21:32	8,01 km	60 %	182 W
Zone 2 6:30/km - 6:01/km	12,4 %	13:00	2,14 km	65 %	283 W
Zone 3 6:00/km - 5:31/km	4,3 %	4:31	0,80 km	64 %	301 W
Zone 4 5:30/km - 5:01/km	1,4 %	1:29	0,29 km	62 %	316 W
Zone 5 5:00/km - 4:31/km	1,1 %	1:09	0,22 km	64 %	319 W
Zone 6 4:30/km - 4:01/km	1,6 %	1:41	0,29 km	63 %	367 W
Zone 7 4:00/km - 3:31/km	0,4 %	0:26	0,13 km	67 %	407 W
Zone 8 3:30/km - 3:01/km	0,6 %	0:36	0,15 km	66 %	391 W
Zone 9 3:00/km - …	0,2 %	0:15	0,19 km	60 %	431 W

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 51 %HRmax	14,5 %	15:13	0,26 km	24 W	57:44/km
Zone 2 < 140 bpm / 71 %HRmax	82,1 %	1:25:57	11,42 km	238 W	7:32/km
Zone 3 < 160 bpm / 82 %HRmax	3,3 %	3:29	0,53 km	288 W	6:37/km
Zone 4 < 180 bpm / 92 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

208

avg. Power

2,30

W/kg

Specific power

289

xPower

1,39

Variability Index

1,07

Running Effectiveness

0,71

Efficiency Index

1,75

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	24,7 %	25:50	0,26 km	47 %	98:10/km
Zone 2 101 W - 200 W	4,2 %	4:22	0,41 km	57 %	10:40/km
Zone 3 201 W - 300 W	61,7 %	1:04:34	9,57 km	66 %	6:45/km
Zone 4 301 W - 400 W	7,2 %	7:35	1,40 km	65 %	5:24/km
Zone 5 401 W - …	2,2 %	2:18	0,56 km	65 %	4:04/km

Course

Running Dynamics

160

spm

Cadence (Running)

0,92

Stride length

12605

Total steps

Miscellaneous

22.04.2021

Date

10:29

Time of day

RPE

Subjective feeling

fair

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

W / 287

Wind direction

Humidity

1018

hpa

Pressure

°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	0:24	bpm	+115 bpm =	115 bpm
2.	6:32	0:08	120 bpm	-1 bpm =	119 bpm
3.	13:27	0:09	119 bpm	-1 bpm =	118 bpm
4.	20:00	0:47	121 bpm	-18 bpm =	103 bpm
5.	24:10	0:41	124 bpm	-6 bpm =	118 bpm
6.	30:01	0:17	106 bpm	-7 bpm =	99 bpm
7.	36:36	0:10	130 bpm	±0 bpm =	130 bpm
8.	38:10	0:33	131 bpm	-4 bpm =	127 bpm
9.	44:33	0:20	115 bpm	+5 bpm =	120 bpm
10.	51:18	0:10	136 bpm	-3 bpm =	133 bpm
11.	52:43	0:38	133 bpm	-13 bpm =	120 bpm
12.	59:54	0:08	90 bpm	+3 bpm =	93 bpm
13.	1:06:44	0:10	138 bpm	-2 bpm =	136 bpm
14.	1:08:12	0:36	130 bpm	±0 bpm =	130 bpm
15.	1:17:00	0:19	101 bpm	+15 bpm =	116 bpm
16.	1:23:38	0:10	141 bpm	±0 bpm =	141 bpm
17.	1:30:10	0:09	133 bpm	±0 bpm =	133 bpm
18.	1:36:55	0:06	134 bpm	+3 bpm =	137 bpm
19.	1:43:33	0:08	134 bpm	+1 bpm =	135 bpm
		6:03