/

Athlete

dicke_Wade

Dauerlauf: Kleine Runde am Rhein und durch Köln

16:00

Overview

7,90

km

Distance

56:17

Time

1:00:18

Elapsed time

7:07

/km

Pace

238

W

avg. Power

123

bpm

avg. Heart rate

139

bpm

max. Heart rate

549

kcal

Energy

45,82

VO2max

47

TRIMP

53

m

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	1,06 km	7:34	7:07/km	-0:00/km
2.	1,00 km	6:49	6:47/km	-0:20/km
3.	0,98 km	7:07	7:17/km	+0:09/km
4.	1,01 km	7:27	7:23/km	+0:15/km
5.	1,03 km	7:30	7:19/km	+0:12/km
6.	1,01 km	7:04	6:59/km	-0:08/km
7.	1,01 km	7:11	7:07/km	-0:00/km
8.	0,80 km	5:35	6:57/km	-0:11/km
	Average (total)		7:07/km

Distance	Time	Pace	bpm	Power	elev.
0,87 km	7:33	8:39/km	108 bpm	190 W	+4/-13
1,00 km	6:41	6:41/km	121 bpm	272 W	+8/-4
0,99 km	6:55	6:59/km	125 bpm	256 W	+5/-9
1,00 km	7:35	7:36/km	128 bpm	239 W	+21/-14
1,01 km	7:23	7:20/km	126 bpm	251 W	+4/-2
1,00 km	7:16	7:19/km	127 bpm	241 W	+9/-7
0,99 km	8:02	8:08/km	125 bpm	226 W	+13/-14
0,98 km	7:12	7:21/km	124 bpm	243 W	+8/-8

Composite data

Composite plot Pace zones Heart rate zones All

7:07

/km

avg. Pace

8,4

km/h

avg. Speed

7:28

/km

avg. GAP

8,43

km

Km-effort

0,85

Aerobic Efficiency

1,03 / 6:56

/km

VI / xPace

1,08 / 6:55

/km

VI / xGAP

45,82

Effective VO₂max

47

TRIMP

123

bpm

avg. Heart rate

63

%

avg. Heart rate

139

bpm

max. Heart rate

71

%

max. Heart rate

549

kcal

Energy

+4,3

%

Pa:Hr

+0,2

%

Pw:Hr

12,7

ml/kg

Peak Epoc

+53/-51

m

Ascent/Descent

1,32

%

avg. Gradient

6,7

m/km

Relative elevation gain

13

%

Percentage hilly

Altstadt-Nord

Route name

Zone			Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km		87,5 %	51:16	6,60 km	123 bpm	231 W
Zone 2 6:30/km - 6:01/km		6,2 %	3:37	0,57 km	126 bpm	280 W
Zone 3 6:00/km - 5:31/km		2,1 %	1:15	0,21 km	124 bpm	265 W
Zone 4 5:30/km - 5:01/km		1,8 %	1:02	0,19 km	120 bpm	290 W
Zone 5 5:00/km - 4:31/km		0,5 %	0:17	0,07 km	123 bpm	306 W
Zone 6 4:30/km - 4:01/km		1,4 %	0:49	0,19 km	125 bpm	352 W
Zone 7 4:00/km - 3:31/km		0,2 %	0:07	0,05 km	130 bpm	278 W
Zone 8 3:30/km - 3:01/km		0,3 %	0:10	0,07 km	124 bpm	417 W
Zone 9 3:00/km - …		0,1 %	0:04	0,03 km	93 bpm	346 W

Zone			Time	Distance	Power	Pace
Zone 1 ≤ 100 bpm / 51 %HRmax		3,0 %	1:44	0,09 km	79 W	19:42/km
Zone 2 ≤ 140 bpm / 71 %HRmax		97,0 %	56:53	7,87 km	244 W	7:14/km
Zone 3 ≤ 160 bpm / 82 %HRmax		0,0 %	-	-	-	-
Zone 4 ≤ 180 bpm / 92 %HRmax		0,0 %	-	-	-	-
Zone 5 ≥ 181 bpm / 92 %HRmax		0,0 %	-	-	-	-

Power data

Power Power zones All

238

W

avg. Power

2,62

W/kg

Specific power

262

W

xPower

1,10

Variability Index

0,89

Running Effectiveness

0,59

Efficiency Index

1,93

Aerobic Efficiency

Zone			Time	Distance	Heart rate	Pace
Zone 1 … - 100 W		6,7 %	3:55	0,13 km	107 bpm	29:09/km
Zone 2 101 W - 200 W		7,8 %	4:33	0,45 km	121 bpm	10:05/km
Zone 3 201 W - 300 W		80,0 %	46:54	6,74 km	125 bpm	6:58/km
Zone 4 301 W - 400 W		5,2 %	3:02	0,57 km	124 bpm	5:19/km
Zone 5 401 W - …		0,4 %	0:13	0,07 km	126 bpm	3:19/km

Course

Running Dynamics

Cadence Stride length All

166

spm

Cadence

0,85

m

Stride length

9343

Total steps

Miscellaneous

Additional notes Pauses Heading All

19.05.2021

Date

16:00

Time of day

15

RPE

3

Subjective feeling

rainy

Weather condition

13

°C

Temperature

7

°C

Dew point

15

km/h

Wind speed

NW / 298

°

Wind direction

69

%

Humidity

1017

hpa

Pressure

13

°C

Wind chill factor

12

°C

Heat index

Powered by Dark Sky

Weather source

Manual upload

Source

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	0:00	0:49	bpm	+105 bpm =	105 bpm
2.	8:46	0:08	119 bpm	-3 bpm =	116 bpm
3.	15:32	0:05	117 bpm	+3 bpm =	120 bpm
4.	22:30	0:05	127 bpm	±0 bpm =	127 bpm
5.	30:12	0:08	136 bpm	±0 bpm =	136 bpm
6.	37:44	0:08	124 bpm	+1 bpm =	125 bpm
7.	45:00	0:06	127 bpm	+3 bpm =	130 bpm
8.	53:10	0:12	126 bpm	+1 bpm =	127 bpm
		1:41