Dauerlauf: Langsamer Lauf mit Krafttraining im Volkspark

Overview

11,89

Distance

1:20:56

Time

1:53:28

Elapsed time

6:48

/km

Pace

207

avg. Power

130

bpm

avg. Heart rate

147

bpm

max. Heart rate

1 187

kcal

Energy

45,46

VO2max

106

TRIMP

113

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,02 km	6:59	6:53/km	-0:04/km
2.	1,02 km	6:54	6:47/km	+0:01/km
3.	0,99 km	6:53	6:57/km	-0:09/km
4.	1,00 km	6:48	6:49/km	-0:00/km
5.	1,01 km	6:47	6:45/km	+0:04/km
6.	0,47 km	3:20	7:09/km	-0:21/km
7.	1,03 km	7:05	6:54/km	-0:05/km
8.	0,22 km	1:29	6:46/km	+0:02/km
9.	1,04 km	7:09	6:54/km	-0:06/km
10.	0,23 km	1:34	6:52/km	-0:04/km
11.	1,04 km	6:55	6:38/km	+0:10/km
12.	0,22 km	1:34	7:03/km	-0:15/km
13.	1,03 km	6:59	6:48/km	+0:00/km
14.	1,04 km	6:50	6:34/km	+0:14/km
15.	0,56 km	3:42	6:34/km	+0:14/km
	Average (total)		6:48/km

Distance	Time	Pace	bpm	Power	elev.
0,94km	6:38	7:05/km	128bpm	252W	+10/-13
0,99km	6:37	6:48/km	133bpm	271W	+11/-10
1,01km	6:47	6:45/km	133bpm	264W	+4/-9
1,00km	6:41	6:40/km	135bpm	274W	+5/-4
1,01km	6:39	6:35/km	136bpm	277W	+6/-4
0,99km	12:37	12:59/km	124bpm	139W	+11/-15
1,01km	12:45	12:45/km	124bpm	140W	+8/-13
0,99km	6:48	6:49/km	137bpm	259W	+12/-18
1,00km	11:51	11:53/km	127bpm	146W	+10/-6
1,00km	13:15	13:17/km	122bpm	135W	+10/-12
0,99km	7:05	7:11/km	137bpm	263W	+6/-0
1,00km	6:49	6:52/km	138bpm	276W	+17/-19
0,43km	2:47	6:27/km	138bpm	275W	+7/-0

Composite data

6:48

/km

avg. Pace

8,8

km/h

avg. Speed

8:29

/km

avg. GAP

13,02

Km-effort

0,71

Aerobic Efficiency

1,20 / 5:39

/km

VI / xPace

1,51 / 5:36

/km

VI / xGAP

45,46

Effective VO₂max

106

TRIMP

130

bpm

avg. Heart rate

147

bpm

max. Heart rate

1 187

kcal

Energy

+14,7

Pa:Hr

-44,7

Pw:Hr

+113/-110

Ascent/Descent

1,88

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	79,7 %	1:25:29	8,41 km	65 %	183 W
Zone 2 6:30/km - 6:01/km	10,6 %	11:25	1,82 km	70 %	280 W
Zone 3 6:00/km - 5:31/km	4,8 %	5:06	0,90 km	70 %	308 W
Zone 4 5:30/km - 5:01/km	1,2 %	1:20	0,30 km	70 %	331 W
Zone 5 5:00/km - 4:31/km	1,2 %	1:20	0,23 km	69 %	343 W
Zone 6 4:30/km - 4:01/km	1,3 %	1:22	0,29 km	70 %	338 W
Zone 7 4:00/km - 3:31/km	0,9 %	0:57	0,18 km	68 %	329 W
Zone 8 3:30/km - 3:01/km	0,1 %	0:05	0,03 km	60 %	511 W
Zone 9 3:00/km - …	0,2 %	0:15	0,26 km	69 %	622 W

Zone		Time	Distance	Power	Pace
Zone 1 < 100 bpm / 51 %HRmax	3,3 %	3:31	0,02 km	6 W	180:43/km
Zone 2 < 140 bpm / 71 %HRmax	85,6 %	1:31:50	10,58 km	205 W	8:41/km
Zone 3 < 160 bpm / 82 %HRmax	11,2 %	11:58	1,82 km	287 W	6:33/km
Zone 4 < 180 bpm / 92 %HRmax	0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 92 %HRmax	0,0 %	-	-	-	-

Power data

207

avg. Power

2,28

W/kg

Specific power

362

xPower

1,75

Variability Index

1,07

Running Effectiveness

0,71

Efficiency Index

1,59

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	25,1 %	26:59	0,38 km	58 %	70:42/km
Zone 2 101 W - 200 W	4,2 %	4:30	0,36 km	65 %	12:27/km
Zone 3 201 W - 300 W	58,8 %	1:03:04	9,21 km	69 %	6:51/km
Zone 4 301 W - 400 W	10,7 %	11:28	2,08 km	70 %	5:30/km
Zone 5 401 W - …	1,2 %	1:18	0,38 km	69 %	3:23/km

Course

Running Dynamics

162

spm

Cadence (Running)

0,91

Stride length

13111

Total steps

Miscellaneous

26.04.2021

Date

09:09

Time of day

RPE

Subjective feeling

sunny

Weather condition

°C

Temperature

-5

°C

Dew Point

km/h

Wind speed

NW / 324

Wind direction

Humidity

1023

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	0:18	bpm	+116 bpm =	116 bpm
2.	6:51	0:09	133 bpm	-1 bpm =	132 bpm
3.	13:44	0:08	142 bpm	-2 bpm =	140 bpm
4.	20:27	0:09	135 bpm	-1 bpm =	134 bpm
5.	27:07	0:10	136 bpm	-1 bpm =	135 bpm
6.	33:38	0:12	130 bpm	+2 bpm =	132 bpm
7.	36:35	1:29	136 bpm	-17 bpm =	119 bpm
8.	43:38	0:05	131 bpm	±0 bpm =	131 bpm
9.	51:53	0:09	140 bpm	±0 bpm =	140 bpm
10.	52:57	0:42	139 bpm	-17 bpm =	122 bpm
11.	58:58	0:04	124 bpm	-3 bpm =	121 bpm
12.	1:06:03	0:09	140 bpm	-1 bpm =	139 bpm
13.	1:07:15	0:44	142 bpm	-16 bpm =	126 bpm
14.	1:13:36	0:16	129 bpm	+7 bpm =	136 bpm
15.	1:20:16	0:09	145 bpm	-2 bpm =	143 bpm
16.	1:21:29	0:51	141 bpm	-12 bpm =	129 bpm
17.	1:29:27	0:09	125 bpm	+2 bpm =	127 bpm
18.	1:36:51	0:09	138 bpm	±0 bpm =	138 bpm
19.	1:44:01	0:07	139 bpm	±0 bpm =	139 bpm
		6:09